Ander's Routine
General
Beginner
Machine strength
Plan Details
The Ander's Routine routine by iannn2 is a 7 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
10 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Inner Chest Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Superman
3 Sets
Machine Back Extension
3 Sets x 8 Reps
Day 2
Abs & Shoulders
10 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Day 3
Biceps & Triceps
10 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Day 4
Legs
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Dumbbell Wall Squat
3 Sets x 8 Reps
Day 5
Basket
1 exercise
Field Sports
1 Set
Day 6
Cardio
1 exercise
Elliptical Training
1 Set
Day 7
Rest day
0 exercises
This day is empty
