My Custom Routine 1
General
Beginner
Machine strength
Plan Details
The My Custom Routine 1 routine by mohammedimranashraf 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
Mon
Leg & Arms Day 1
14 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Dumbbell Seated Calf Raise
4 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 16 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 16 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 16 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Tue
Upper Body & Core
14 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 16 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 16 Reps
Reverse Crunch
3 Sets x 16 Reps
Weight Plate Russian Twist
3 Sets x 16 Reps
Air Bike
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 16 Reps
Wed
Cardio
1 exercise
Treadmill Running
1 Set
Thu
Leg and Arm Day 2
16 exercises
Barbell Deadlift
4 Sets x 5 Reps
Dumbbell Squat
4 Sets x 10 Reps
Barbell Good Morning
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Seated Calf Raise
4 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 6 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Pull-Up
3 Sets x 6 Reps
Dip
3 Sets x 10 Reps
Fri
Upper Body & Core Day 2
13 exercises
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Decline Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Fly
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Toe Touches
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 16 Reps
Sat
Cardio
1 exercise
Running
1 Set
Sun
Rest Day
0 exercises
This day is empty
