(Chest-Triceps) (Back - Biceps) (Legs - Shoulders) 8-12 reps
General
Intermediate
Machine strength
Plan Details
The (Chest-Triceps) (Back - Biceps) (Legs - Shoulders) 8-12 reps routine by dewulfmichiel is a 5 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
Day 1
Monday - Chest + Triceps
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline One Arm Hammer Press
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Elevated Push-Up
4 Sets x 8 Reps
Barbell Seated Tricep Extension
4 Sets x 8 Reps
Dumbbell Tricep Kickback
4 Sets x 8 Reps
Single-Leg Bench Dip
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 8 Reps
Day 2
Tuesday: Back - Biceps
8 exercises
Barbell Clean Deadlift
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Cable Reverse Crossover
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Curl (Close Grip)
4 Sets x 8 Reps
Cable One-Arm Reverse Curl
4 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 8 Reps
Day 3
Wednesday: Legs + Shoulders
8 exercises
Barbell Alternating Front and Back Press
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Dumbbell Alternating Arnold Press
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Band Lateral Raise
4 Sets x 8 Reps
Day 4
Thursday - Chest + Triceps
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline One Arm Hammer Press
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Elevated Push-Up
4 Sets x 8 Reps
Barbell Seated Tricep Extension
4 Sets x 8 Reps
Dumbbell Tricep Kickback
4 Sets x 8 Reps
Single-Leg Bench Dip
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 8 Reps
Day 5
Friday: Back - Biceps
8 exercises
Barbell Clean Deadlift
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Cable Reverse Crossover
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Curl (Close Grip)
4 Sets x 8 Reps
Cable One-Arm Reverse Curl
4 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 8 Reps
