12 Week Plan
General
Intermediate
Machine strength
Plan Details
The 12 Week Plan routine by jesse21winters is a 6 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
Push Day
6 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Incline Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Tue
Pull day
6 exercises
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Barbell Curl
10 Sets x 2 Reps
Wed
Active Rest Day (AB CIRCUIT 3 TIMES)
6 exercises
Treadmill Running
1 Set
Jump Rope
5 Sets
Plank
1 Set
Side Plank
1 Set x 1 Rep
Crunch
1 Set x 1 Rep
Reverse Crunch
1 Set x 1 Rep
Thu
Leg Day
1 exercise
Machine Leg Press
3 Sets x 8 Reps
Fri
Total Body (LAST WORKOUT DO ON CABLE)
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Reverse Curl
2 Sets x 8 Reps
Cable Rope Hammer Curl
2 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Sat
Active Rest Day (AB CIRCUIT 3 TIMES)
6 exercises
Jump Rope
5 Sets
Treadmill Running
1 Set
Plank
1 Set
Side Plank
1 Set x 1 Rep
Crunch
1 Set x 1 Rep
Reverse Crunch
1 Set x 1 Rep
