current 5 day routine
General
Beginner
Machine strength
Plan Details
The current 5 day routine routine by umhauerc is a 10 day workout plan. It is a beginner 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
Day 1
Workout 1
8 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Day 1
Workout 1 Copy
8 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Day 2
Workout 2 Copy
6 exercises
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 2
Workout 2
6 exercises
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 3
Workout 3
6 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Day 3
Workout 3 Copy
6 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Day 4
day 4 Copy
6 exercises
Smith Machine Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Day 4
day 4
6 exercises
Smith Machine Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Day 5
day 5
4 exercises
Indoor Cycling
1 Set
Cable Rope Crunch
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Day 5
day 5 Copy
4 exercises
Indoor Cycling
1 Set
Cable Rope Crunch
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
