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This is the JEFIT Advanced Routine that is designed for individuals you have had a year or more worth of lifting experience or looking to step up their workout from beginner or intermediate routines.
If you are looking to use this routine as your default routine, your main focus is to perform this routine for 8 to 12 weeks to ensure optimal muscle gains, growth and strength.
It is a 5 day split routine that focuses upon building muscle and targeting each muscle group separately on their own day, along with mixing in abdominal exercises at the end of the workout.
** Chest - On chest day you will focus upon targeting your upper and lower pecs, developing fullness and definition.
** Shoulders - With shoulders you will target the deltoids and traps while building size and strength.
** Legs - On legs day you will focus on the Quad, Hamstring and Calf muscles. For these three muscles your main target will be development, separation, growth and definition of each muscle.
** Arms - During arms day you will be working out the biceps, triceps, and forearms. For biceps you will focus on the head of the bicep, building thickness and definition. Triceps will target all 3 heads of the muscle building on thickness, growth and separation.
** Back - With back day you will be focusing upon the upper and lower back muscles developing thickness, definition and separation of the little muscles
** Cardio has been added into this routine and can be performed twice a week for 45 - 60 minutes followed by a 5 minute cool down.
While you are performing each exercise you will start off with a weight that you are able to do for 15 reps and with each set you will increase the weight and decrease the reps, as in a bulking routine. But rather than focusing on bulking up the muscles, with this routine you will focus on isolation, slow and precise movements to target the little muscles and get full benefits from performing this routine.
With Ab exercises that are listed as "undefined" this means the maximum amount that you are able to perform for this set and on the final set of the exercise you want to perform it until failure.
*** Notes : With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.
Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part.
You can superset exercises if you would like to keep up the intensity of this routine along with the pump within your muscles.
Back Hyperextension
|
3x10 reps |
rest: 60s
|
||
Cable Shrug
|
4x15 reps |
rest: 60s
|
||
Barbell Rack Pull
|
4x15 reps |
rest: 60s
|
||
Machine Back Extension
|
3x10 reps |
rest: 60s
|
||
Machine Vertical Row (Close Grip)
|
6x9.7.3 reps |
rest: 60s
|
||
Machine Lat Pulldown
|
4x15 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
6x9.7.3 reps |
rest: 60s
|
||
Cable Front Lat Pulldown (Close Grip)
|
4x25 reps |
rest: 60s
|
||
Cable Seated Row
|
4x25 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
3x10 reps |
rest: 60s
|
||
Machine Assisted Pull-Up
|
3x8 reps |
rest: 60s
|
||
Pull-Up
|
3x8 reps |
rest: 60s
|
||
Cable Reverse Crossover
|
3x10 reps |
rest: 60s
|
||
Cable Rope Face Pull
|
3x10 reps |
rest: 60s
|
||
Cable Rope Deltoid Row
|
3x10 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
3x10 reps |
rest: 60s
|
||
Smith Machine Bent-Over Row
|
7x9.7.3 reps |
rest: 60s
|
Barbell Deadlift
|
5x12,8,6 reps |
rest: 60s
|
||
Barbell Bent-Over Row
|
3x10 reps |
rest: 60s
|
||
Machine Assisted Pull-Up
|
3x12 reps |
rest: 40s
|
||
Cable Shoulder Extension
|
3x10 reps |
rest: 30s
|
||
Cable V Bar Pulldown
|
3x10 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
3x10 reps |
rest: 60s
|
||
Cable Rear Pulldown (Wide Grip)
|
3x10 reps |
rest: 60s
|
||
Machine Vertical Row (Close Grip)
|
3x10 reps |
rest: 60s
|
||
Machine Iso Lateral High Row
|
3x10 reps |
rest: 60s
|
||
Smith Machine Bent-Over Row
|
3x10 reps |
rest: 60s
|
||
Cable Seated Row
|
3x15,12,8,6 reps |
rest: 60s
|
Smith Machine Incline Bench Press
|
6x9.7.3 reps |
rest: 30s
|
||
Smith Machine Bent-Over Row
|
6x9.7.3 reps |
rest: 60s
|
||
Smith Machine Bench Press
|
7x9.7.3 reps |
rest: 90s
|
||
Cable Cross-Over
|
3x9.7.3.9.7.3 reps |
rest: 60s
|
||
Cable Rope Face Pull
|
3x10 reps |
rest: 60s
|
||
Machine Shoulder Press
|
4x9.7.3 reps |
rest: 60s
|
||
Machine Vertical Row (Close Grip)
|
3x10 reps |
rest: 60s
|
||
Machine Fly
|
3x9.7.3.9.7.3 reps |
rest: 60s
|
||
Machine Iso Lateral High Row
|
3x10 reps |
rest: 30s
|
||
Leverage Machine Iso Row
|
3x10 reps |
rest: 60s
|
Dumbbell Bench Press
|
5x5 reps |
rest: 40s
|
||
Barbell Incline Bench Press (Close Grip)
|
3x10 reps |
rest: 30s
|
||
Cable Cross-Over
|
5x5 reps |
rest: 30s
|
||
Dumbbell Seated Shoulder Press
|
3x10 reps |
rest: 30s
|
||
Dumbbell Seated Side Lateral Raise
|
3x10 reps |
rest: 30s
|
||
Dumbbell Bent-Over Row
|
3x10 reps |
rest: 30s
|
||
Pull-Up
|
3x10 reps |
rest: 30s
|
||
Cable Seated Curl
|
3x10 reps |
rest: 30s
|
||
Machine Seated Tricep Dip
|
3x10 reps |
rest: 30s
|
||
Dumbbell Tricep Extension
|
3x10 reps |
rest: 30s
|
||
Dumbbell Seated Tricep Press
|
3x10 reps |
rest: 30s
|
Smith Machine Squat
|
6x5 reps |
rest: 75s
|
||
Smith Machine Front Squat
|
3x8 reps |
rest: 75s
|
||
Smith Machine Deadlift
|
5x5 reps |
rest: 75s
|
||
Machine Leg Press
|
5x8 reps |
rest: 75s
|
||
Machine Leg Extension
|
5x12 reps |
rest: 75s
|
||
Machine Single-Leg Extension
|
3x10 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
3x12 reps |
rest: 75s
|
Machine Reverse Fly
|
5x10 reps |
rest: 30s
|
||
Dumbbell Seated Side Lateral Raise
|
5x10 reps |
rest: 30s
|
||
Barbell Clean and Jerk
|
3x10 reps |
rest: 30s
|
||
Barbell Front Raise
|
3x10 reps |
rest: 30s
|
||
Dumbbell Bent-Over Raise
|
3x10 reps |
rest: 30s
|
||
Smith Machine Shoulder Press
|
5x10 reps |
rest: 30s
|
||
Smith Machine Shrug
|
5x10 reps |
rest: 30s
|
||
Smith Machine Upright Row
|
3x10 reps |
rest: 30s
|
||
Cable Lateral Raise
|
3x10 reps |
rest: 30s
|
Smith Machine Shoulder Press
|
3x8 reps |
rest: 30s
|
||
Smith Machine Upright Row
|
3x8 reps |
rest: 25s
|
||
Smith Machine Shrug
|
4x10 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
4x15,12,8,6 reps |
rest: 15s
|
||
Dumbbell One-Arm Front Raise
|
4x15,12,8,6 reps |
rest: 30s
|
||
Machine Shoulder Press
|
3x10 reps |
rest: 60s
|
||
Machine Reverse Fly
|
3x10 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
3x15,12,8,6 reps |
rest: 30s
|
||
Cable Rope Face Pull
|
3x10 reps |
rest: 30s
|
||
Cable Front Raise
|
3x8 reps |
rest: 10s
|
||
Cable Deltoid Raise
|
3x8 reps |
rest: 30s
|
||
Cable Lateral Raise
|
3x8 reps |
rest: 10s
|
||
Cable Internal Rotation
|
3x10 reps |
rest: 30s
|
||
Dumbbell One-Arm Arnold Press
|
3x10 reps |
rest: 30s
|
||
Dumbbell Seated Side Lateral Raise
|
3x10 reps |
rest: 30s
|
Stability Ball Wood Chop
|
1x10 reps |
rest: 5s
|
||
Stability Ball Plank
|
1x10 reps |
rest: 10s
|
||
Stability Ball Oblique Curl
|
1x10 reps |
rest: 10s
|
||
Stability Ball Pull-In
|
2x10 reps |
rest: 15s
|
||
Stability Ball Leg Lift
|
2x10 reps |
rest: 15s
|
||
Stability Ball Straight-Leg Crunch
|
1x10 reps |
rest: 15s
|
||
Stability Ball V-Up
|
1x10 reps |
rest: 15s
|
||
Stability Ball Incline Ab Crunch
|
1x10 reps |
rest: 15s
|
||
Stability Ball Roman Twist
|
1x10 reps |
rest: 15s
|
||
Stability Ball Jack Knife Push-Up
|
1x10 reps |
rest: 15s
|
||
Stability Ball Cross-Leg Crunch
|
1x10 reps |
rest: 15s
|
||
Stability Ball Side Crunch
|
1x10 reps |
rest: 15s
|
Barbell Incline Bench Press
|
5x3 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Leverage Incline Chest Press
|
3x10 reps |
rest: 60s
|
||
Dumbbell Incline Fly
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Fly With A Twist
|
3x12 reps |
rest: 60s
|
||
3x10 reps |
rest: 60s
|
|||
Machine Fly
|
3x10 reps |
rest: 60s
|
||
Cable Mid Chest Crossover
|
3x15 reps |
rest: 60s
|
||
Cable Lower Chest Raise
|
3x15 reps |
rest: 60s
|
||
Dumbbell Pullover
|
3x10 reps |
rest: 60s
|
||
Dumbbell Bench Press (Palms in)
|
3x10 reps |
rest: 30s
|
||
Dumbbell Incline Bench Press (Palms in)
|
3x20 reps |
rest: 45s
|
||
Smith Machine Incline Bench Press
|
5x3 reps |
rest: 90s
|
Leverage Machine Shrug
|
4x10 reps |
rest: 60s
|
||
Machine Iso Lateral High Row
|
4x10 reps |
rest: 60s
|
||
Cable Front Lat Pulldown (Close Grip)
|
4x25 reps |
rest: 60s
|
||
T Bar Row
|
4x25 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x10 reps |
rest: 60s
|
||
Cable Rope Face Pull
|
4x12 reps |
rest: 60s
|
||
Machine Assisted Pull-Up
|
4x12 reps |
rest: 60s
|
||
Barbell Deadlift
|
5x5 reps |
rest: 40s
|
Cable Shoulder Extension
|
3x10 reps |
rest: 60s
|
||
Dumbbell Deadlift
|
3x10 reps |
rest: 60s
|
||
Leverage Machine Shrug
|
3x10 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
3x10 reps |
rest: 60s
|
||
Cable Seated Row
|
4x15,12,8,6 reps |
rest: 60s
|
||
Cable Front Lat Pulldown (Close Grip)
|
3x25 reps |
rest: 60s
|
||
Cable Rear Pulldown (Wide Grip)
|
3x10 reps |
rest: 60s
|
||
Back Hyperextension
|
3x10 reps |
rest: 60s
|
Machine Assisted Chin-Up
|
3x10 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
5x12 reps |
rest: 45s
|
||
Dumbbell Bench Press
|
3x12 reps |
rest: 60s
|
||
Dumbbell Tricep Extension
|
3x12 reps |
rest: 60s
|
||
Dumbbell Seated Tricep Press
|
3x10 reps |
rest: 30s
|
||
Dumbbell Alternating Bicep Curl
|
3x12 reps |
rest: 60s
|
||
Leverage Machine Shrug
|
3x10 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
3x10 reps |
rest: 60s
|
||
3x10 reps |
rest: 45s
|
|||
Dumbbell One-Arm Row
|
3x12 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x10 reps |
rest: 30s
|
Barbell Incline Bench Press
|
6x9.7.3 reps |
rest: 60s
|
||
Dumbbell Bench Press
|
5x9.7.3 reps |
rest: 60s
|
||
Dumbbell Pullover
|
3x8 reps |
rest: 60s
|
||
Cable Cross-Over
|
3x15 reps |
rest: 60s
|
||
Dip
|
3x12 reps |
rest: 60s
|
Push-Up
|
1x25 reps |
rest: 30s
|
||
Plank
|
1x0 reps |
rest: 15s
|
||
Barbell Incline Bench Press
|
5x12 reps |
rest: 30s
|
||
Smith Machine Incline Bench Press
|
5x10 reps |
rest: 40s
|
||
Dumbbell Incline Bench Press
|
5x12 reps |
rest: 45s
|
||
Barbell Bench Press
|
5x12 reps |
rest: 45s
|
||
Leverage Decline Chest Press
|
5x12 reps |
rest: 30s
|
||
Machine Fly
|
5x12 reps |
rest: 30s
|
||
Cable Cross-Over
|
5x12 reps |
rest: 30s
|
||
Dip
|
3x10 reps |
rest: 45s
|
||
Machine Seated Tricep Dip
|
3x10 reps |
rest: 30s
|
||
Push-Up (Close Hand)
|
1x25 reps |
rest: 30s
|
||
Push-Up (Wide Hand)
|
1x25 reps |
rest: 30s
|
Push-Up
|
1x25 reps |
rest: 30s
|
||
Smith Machine Incline Bench Press (Reverse Grip)
|
3x10 reps |
rest: 40s
|
||
Plank
|
3x0 reps |
rest: 45s
|
||
Dumbbell Fly
|
3x15,12,8,6 reps |
rest: 30s
|
||
Dumbbell Bench Press
|
3x8 reps |
rest: 30s
|
||
Push-Up (Close Hand)
|
1x25 reps |
rest: 30s
|
||
Machine Bench Press
|
3x8 reps |
rest: 15s
|
||
Machine Ab Crunch
|
3x10 reps |
rest: 30s
|
||
Cable Cross-Over
|
3x12.10.8 reps |
rest: 15s
|
||
Cable Lower Chest Raise
|
3x8 reps |
rest: 30s
|
||
Machine Fly
|
3x10 reps |
rest: 15s
|
||
Push-Up (Wide Hand)
|
1x25 reps |
rest: 30s
|
Barbell Bench Press
|
5x12 reps |
rest: 15s
|
||
Bench Push-Up
|
5x12 reps |
rest: 60s
|
||
Machine Inner Chest Press
|
5x12 reps |
rest: 15s
|
||
5x10 reps |
rest: 60s
|
|||
Dumbbell Incline Bench Press
|
5x12 reps |
rest: 45s
|
||
Dip
|
5x6 reps |
rest: 45s
|
||
Cable Cross-Over
|
5x12 reps |
rest: 15s
|
||
Push-Up
|
5x12 reps |
rest: 30s
|
||
Dumbbell Pullover
|
5x12 reps |
rest: 30s
|
Smith Machine Front Squat
|
3x12 reps |
rest: 30s
|
||
Barbell Romanian Deadlift
|
3x12 reps |
rest: 30s
|
||
Machine Seated Leg Curl
|
3x12 reps |
rest: 30s
|
||
3x10 reps |
rest: 30s
|
|||
Machine Seated Calf Raise
|
3x12 reps |
rest: 30s
|
||
Dumbbell Walking Lunge
|
3x12 reps |
rest: 30s
|
Machine Assisted Pull-Up
|
3x10 reps |
rest: 60s
|
||
Machine Assisted Chin-Up
|
3x10 reps |
rest: 60s
|
||
Smith Machine Bench Press (Close Grip)
|
3x10 reps |
rest: 60s
|
||
Barbell Preacher Curl (Overhand)
|
3x10 reps |
rest: 60s
|
||
Machine Tricep Extension
|
3x10 reps |
rest: 60s
|
||
Barbell Seated Tricep Extension
|
3x10 reps |
rest: 60s
|
||
EZ Bar Curl
|
3x10 reps |
rest: 60s
|
||
Dumbbell One-Arm Tricep Kickback
|
3x10 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x10 reps |
rest: 60s
|
||
Machine Reverse Fly
|
3x10 reps |
rest: 60s
|
||
Cable Pulldown Bicep Curl
|
3x10 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
3x10 reps |
rest: 60s
|
||
Cable Seated Bicep Curl
|
3x10 reps |
rest: 60s
|
||
Machine Seated Tricep Dip
|
3x10 reps |
rest: 60s
|
Chin-Up
|
5x10 reps |
rest: 60s
|
||
Barbell Curl
|
5x12 reps |
rest: 30s
|
||
Dumbbell Alternating Hammer Curl
|
5x12 reps |
rest: 30s
|
||
Dumbbell Concentration Curl
|
5x12 reps |
rest: 30s
|
||
Dumbbell Concentration Curl on Stability Ball
|
5x12 reps |
rest: 30s
|
||
Barbell Bench Press (Close Grip)
|
5x12 reps |
rest: 30s
|
||
Dumbbell Seated Tricep Press
|
5x12 reps |
rest: 30s
|
||
Cable Tricep Pushdown (Rope)
|
5x12 reps |
rest: 30s
|
||
Cable Seated Curl
|
5x12 reps |
rest: 45s
|
Barbell Bench Press (Close Grip)
|
5x5 reps |
rest: 45s
|
||
Barbell Curl
|
5x5 reps |
rest: 15s
|
||
EZ Bar Decline Close Grip Skull Crusher
|
5x5 reps |
rest: 75s
|
||
Cable Bicep Curl
|
5x5 reps |
rest: 15s
|
||
Cable Shoulder Extension
|
5x5 reps |
rest: 30s
|
||
Preacher Curl Machine
|
5x10 reps |
rest: 60s
|
||
Preacher Curl Machine
|
5x12 reps |
rest: 45s
|
||
Machine Seated Tricep Dip
|
5x12 reps |
rest: 45s
|
||
Dumbbell Seated Tricep Press
|
3x12 reps |
rest: 30s
|
||
Dumbbell Incline Curl
|
5x12 reps |
rest: 15s
|
Dumbbell Incline Curl
|
3x21 reps |
rest: 60s
|
||
Cable One-Arm Preacher Curl
|
3x21 reps |
rest: 60s
|
||
Cable Bicep Curl (Supine)
|
3x21 reps |
rest: 60s
|
||
Machine Tricep Extension
|
3x21 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
3x21 reps |
rest: 60s
|
||
Dumbbell Incline Tricep Extension
|
3x21 reps |
rest: 60s
|
||
Machine Assisted Dip
|
3x10 reps |
rest: 60s
|
||
Cable Standing Curl
|
3x21 reps |
rest: 15s
|
||
Cable High Pulley Tricep Extension
|
3x21 reps |
rest: 60s
|
Machine Assisted Chin-Up
|
3x10 reps |
rest: 60s
|
||
Machine Assisted Dip
|
3x10 reps |
rest: 60s
|
||
Barbell Curl
|
5x15 reps |
rest: 20s
|
||
EZ Bar French Press
|
5x15 reps |
rest: 90s
|
||
Cable Tricep Pushdown (Rope)
|
3x12 reps |
rest: 30s
|
||
Cable Rope Overhead Tricep Extension
|
3x12 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x10 reps |
rest: 30s
|
||
Dumbbell Pullover
|
3x10 reps |
rest: 60s
|
||
Preacher Curl Machine
|
3x10 reps |
rest: 60s
|
||
Machine Seated Tricep Dip
|
3x10 reps |
rest: 60s
|
||
Hanging Leg Raise
|
5x10 reps |
rest: 45s
|
||
EZ Bar Decline Close Grip Skull Crusher
|
5x20 reps |
rest: 60s
|
||
Weighted Tricep Dip
|
3x10 reps |
rest: 60s
|
||
Cable Tricep Pushdown (V-Bar)
|
5x20 reps |
rest: 60s
|
Walking
|
1x0 reps |
rest: 10s
|
||
Parallel Bar Hip Raise
|
3x10 reps |
rest: 45s
|
||
Step Machine
|
1x0 reps |
rest: 15s
|
||
Split Jump
|
3x12 reps |
rest: 45s
|
||
Stationary Bike
|
1x0 reps |
rest: 15s
|
||
Mountain Climber
|
3x15 reps |
rest: 45s
|
||
Jump Rope
|
1x0 reps |
rest: 5s
|
||
Weighted Tricep Dip
|
3x10 reps |
rest: 30s
|
||
Plank
|
3x10 reps |
rest: 30s
|
||
Push-Up
|
3x25 reps |
rest: 45s
|
||
Dumbbell Plie Squat
|
3x10 reps |
rest: 30s
|
||
Elliptical Training
|
1x0 reps |
rest: 15s
|
||
Treadmill Running
|
1x0 reps |
rest: 15s
|
||
Star Jump
|
3x10 reps |
rest: 30s
|
||
Kettlebell One-Arm Swing
|
3x10 reps |
rest: 30s
|
||
Weight Plate High Front Raise
|
3x10 reps |
rest: 30s
|
||
Medicine Ball Chest Push
|
3x10 reps |
rest: 30s
|
||
Handstand Push-Up
|
3x10 reps |
rest: 30s
|
||
Leg Raise
|
3x10 reps |
rest: 30s
|
||
Machine Ab Crunch
|
3x10 reps |
rest: 30s
|
||
Dumbbell Side Bend
|
3x10 reps |
rest: 30s
|
||
Reverse Crunch
|
3x10 reps |
rest: 30s
|
||
Scissor Kick
|
3x10 reps |
rest: 30s
|
||
Alternating Heel Touch
|
3x10 reps |
rest: 30s
|
||
Bench Crunch
|
3x10 reps |
rest: 30s
|
||
Weight Plate Rotation
|
3x10 reps |
rest: 30s
|
||
Weighted Crunch
|
3x10 reps |
rest: 30s
|
||
Hanging Knee Raise
|
3x10 reps |
rest: 30s
|
||
Windshield Wipers
|
3x10 reps |
rest: 30s
|
||
3x10 reps |
rest: 30s
|
|||
3x10 reps |
rest: 60s
|
Smith Machine Split Squat
|
2x10 reps |
rest: 15s
|
||
Cable Pull Through
|
2x10 reps |
rest: 15s
|
||
Cable Hip Abduction
|
2x10 reps |
rest: 15s
|
||
Single-Leg Kickback
|
3x10 reps |
rest: 30s
|
||
Barbell Glute Bridge
|
2x10 reps |
rest: 15s
|
||
Barbell Hip Thrust
|
2x10 reps |
rest: 15s
|
||
Treadmill Running
|
1x0 reps |
rest: 5s
|
Machine Leg Press
|
5x15,12,8,6 reps |
rest: 15s
|
||
Calf Press On Leg Press
|
5x15,12,8,6 reps |
rest: 45s
|
||
Smith Machine Squat
|
5x10 reps |
rest: 15s
|
||
Machine Hip Abduction
|
2x10 reps |
rest: 10s
|
||
Machine Hip Adduction
|
2x10 reps |
rest: 20s
|
||
Machine Seated Leg Curl
|
3x10 reps |
rest: 30s
|
||
Machine Leg Extension
|
3x15,12,8,6 reps |
rest: 30s
|
||
Machine Single-Leg Press
|
2x10 reps |
rest: 15s
|
||
Smith Machine Split Squat
|
3x10 reps |
rest: 30s
|
Smith Machine Front Squat
|
5x5 reps |
rest: 30s
|
||
Machine Leg Press (Narrow Stance)
|
4x10 reps |
rest: 30s
|
||
Smith Machine Split Squat
|
3x10 reps |
rest: 30s
|
||
Dumbbell Single-Leg Squat
|
3x10 reps |
rest: 30s
|
||
Machine Leg Extension
|
4x10 reps |
rest: 30s
|
Smith Machine Shoulder Press
|
3x10 reps |
rest: 30s
|
||
Machine Reverse Fly
|
3x10 reps |
rest: 60s
|
||
Machine Deltoid Raise
|
3x10 reps |
rest: 60s
|
||
Machine Shoulder Press
|
3x10 reps |
rest: 60s
|
||
Dumbbell Reverse Fly
|
3x12 reps |
rest: 45s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 15s
|
||
Dumbbell Seated Shoulder Press
|
3x8 reps |
rest: 45s
|
||
Dumbbell Seated Arnold Press
|
3x8 reps |
rest: 15s
|
||
Dumbbell One-Arm Front Raise
|
3x12 reps |
rest: 45s
|
||
Smith Machine Upright Row
|
3x10 reps |
rest: 15s
|
||
Dumbbell Shoulder Shrug
|
3x10 reps |
rest: 45s
|
Smith Machine Squat
|
3x10 reps |
rest: 30s
|
||
Smith Machine Incline Bench Press
|
3x10 reps |
rest: 30s
|
||
Cable Tricep Pushdown (Rope)
|
3x10 reps |
rest: 15s
|
||
Cable Rope Hammer Curl
|
3x10 reps |
rest: 30s
|
||
Machine Reverse Fly
|
3x10 reps |
rest: 30s
|
||
Machine Fly
|
3x10 reps |
rest: 30s
|
||
Preacher Curl Machine
|
3x10 reps |
rest: 30s
|
||
Machine Tricep Extension
|
3x10 reps |
rest: 30s
|
||
Weighted Tricep Dip
|
3x10 reps |
rest: 30s
|
||
Cable Bicep Curl
|
3x10 reps |
rest: 30s
|
||
Cable Rope Overhead Tricep Extension
|
3x10 reps |
rest: 30s
|
||
Dumbbell Seated Side Lateral Raise
|
3x10 reps |
rest: 30s
|
||
Smith Machine Split Squat
|
3x10 reps |
rest: 30s
|
||
Weighted Tricep Dip
|
3x10 reps |
rest: 30s
|
||
Dumbbell Seated Tricep Press
|
3x10 reps |
rest: 30s
|
||
Machine Seated Tricep Dip
|
5x10 reps |
rest: 30s
|