Mkaya
General
Intermediate
Machine strength
Plan Details
The Mkaya routine by MehmetKAYA2 is a 3 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
1. gün
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Rope One-Arm Preacher Curl (Hammer)
3 Sets x 8 Reps
Day 2
2. gün
7 exercises
Dual Cable Triceps Extension
3 Sets x 15 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 3
3. gün
7 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Bulgarian Split Squat
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Alternating Front and Back Press
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 15 Reps
