Custom
General
Intermediate
Dumbbell
Plan Details
The Custom routine by smccauley is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Mon
Chest/Triceps
9 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Machine Decline Chest Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 12,10,8,6 Reps
Machine Dip
4 Sets x 12,10,8,6 Reps
Wed
Back/Bicep
8 exercises
Leverage Machine High Row
4 Sets x 12,10,8,6 Reps
Leverage Machine Iso Row
1 Set
Leverage Machine Shrug
1 Set
Machine Assisted Pull-Up
1 Set
EZ Bar Preacher Curl (Close Grip)
1 Set
Dumbbell Alternating Hammer Curl
1 Set
Barbell Bicep Curl (Wide Grip)
1 Set
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Fri
Shoulders
6 exercises
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Barbell Push Press
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
