Full body high frequency - Jeff
General
Intermediate
Machine strength
Plan Details
The Full body high frequency - Jeff routine by misiekt is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Day 1
Lower focused full body
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 2
Chest focused full body
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 3
Back focused full body
Est. 0 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Machine Lateral Shoulder Raise
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Day 4
Lower focused full body
Est. 0 min
0 exercises
This day is empty
Day 5
Deltoid focused full body
Est. 0 min
0 exercises
This day is empty
Day 6
Block 2 - lower full body
Est. 0 min
0 exercises
This day is empty
Day 7
Block 2 - chest full body
Est. 0 min
0 exercises
This day is empty
Day 8
Block 2 - back focused
Est. 0 min
0 exercises
This day is empty
Day 9
Block 2 - lower full body
Est. 0 min
0 exercises
This day is empty
Day 10
Block 2 - deltoid full body
Est. 0 min
0 exercises
This day is empty
