SWOLL CUSTOM 1
General
Beginner
Machine strength
Plan Details
The SWOLL CUSTOM 1 routine by firemedic80 is a 5 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
Kettlebell Goblet Squat
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Flutter Kick
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 2
Workout 2
10 exercises
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 3
Workout 3
10 exercises
Kettlebell Goblet Squat
4 Sets x 12 Reps
Dual Cable Triceps Extension
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Kettlebell One-Arm Swing
4 Sets x 12 Reps
Band Lateral Raise
4 Sets x 30 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Weighted Side Bend
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 4
day 4
8 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Extension
3 Sets x 8 Reps
Flutter Kick
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 5
DAY 5
10 exercises
Kettlebell One-Arm Swing
4 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Kettlebell Push Press
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Flutter Kick
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 12 Reps
Elliptical Training
1 Set
