Return to Status
General
Intermediate
Dumbbell
Plan Details
The Return to Status routine by pmiller624 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
Mon
Chest Power
9 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Tue
Back Power
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Seated Row to Neck
3 Sets x 5 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Wed
Legs and Abs
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Rope Crunch
4 Sets x 12 Reps
Reverse Crunch
4 Sets x 12 Reps
Tuck Crunch
4 Sets x 12 Reps
Thu
Chest Hyper
9 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Fri
Back Hyper
7 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row to Neck
4 Sets x 12 Reps
Cable Rope Lat Pulldown
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
