Munzi workout 1 - JEFIT

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Munzi workout 1 - JEFIT

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Munzi workout 1

AUDIO TIP

General

Intermediate

Machine strength

Plan Details

The Munzi workout 1 routine by munzi07 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Add cardio and abs on rest days

Routine detail

Day 1

Shoulder traps

Est. 0 min

11 exercises

Dumbbell Alternating Press Demonstration

Dumbbell Alternating Press

3 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets x 12 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Cable Behind the Back Wrist Curl Demonstration

Cable Behind the Back Wrist Curl

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 12 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

3 Sets x 12 Reps

Seated Leg Tuck Demonstration

Seated Leg Tuck

3 Sets x 12 Reps

Crunch Demonstration

Crunch

3 Sets x 12 Reps

Day 2

Back Biceps

Est. 0 min

8 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

3 Sets x 12 Reps

Cable straight arm pullover Demonstration

Cable straight arm pullover

3 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 12 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

3 Sets x 12 Reps

Day 3

Chest triceps

Est. 0 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 12 Reps

Cable Straight Arm Crossover Demonstration

Cable Straight Arm Crossover

3 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Cable Behind the Back Wrist Curl Demonstration

Cable Behind the Back Wrist Curl

3 Sets x 12 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 12 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

3 Sets x 12 Reps

Seated Leg Tuck Demonstration

Seated Leg Tuck

3 Sets x 12 Reps

Crunch Demonstration

Crunch

3 Sets x 12 Reps

Day 4

Legs

Est. 0 min

6 exercises

Cable squat Demonstration

Cable squat

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 12 Reps

Cable Calf Raise Demonstration

Cable Calf Raise

3 Sets x 12 Reps

Cable neck pull front Demonstration

Cable neck pull front

3 Sets x 12 Reps

Cable neck pull back Demonstration

Cable neck pull back

3 Sets x 12 Reps

Day 5

Arms

Est. 0 min

7 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

3 Sets x 12 Reps

Cable Preacher Curl Demonstration

Cable Preacher Curl

3 Sets x 12 Reps

EZ Bar Incline Tricep Extension Demonstration

EZ Bar Incline Tricep Extension

3 Sets x 12 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Cable Behind the Back Wrist Curl Demonstration

Cable Behind the Back Wrist Curl

3 Sets x 12 Reps