We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

Dan's Routine

Dan0311

Aug 22nd 2018

TRY IT OUT

DOWNLOAD

Dan's Routine

DOWNLOADS/VIEWS: 0/284

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Legs 6 exercises, 1 hr 11 mins

	Barbell Squat	5x8 reps	rest: 100s
	Barbell Front Squat	4x8 reps	rest: 90s
	Machine Leg Curl (Prone)	5x8 reps	rest: 90s
	Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
	Barbell Seated Calf Raise	5x20 reps	rest: 90s
	Bodyweight Calf Raise	5x20 reps	rest: 60s

Back and Chest 7 exercises, 1 hr 22 mins

		4x15 reps	rest: 60s
	Barbell Deadlift	5x10 reps	rest: 100s
	T Bar Row	5x10 reps	rest: 90s
		4x10 reps	rest: 60s
	Barbell Incline Bench Press	5x10 reps	rest: 90s
	Smith Machine Decline Bench Press	5x10 reps	rest: 90s
	Dumbbell Fly	4x15 reps	rest: 60s

Shoulders 8 exercises, 1 hr 12 mins

	Dumbbell Lateral Raise	4x15 reps	rest: 60s
	Smith Machine Shoulder Press	5x10 reps	rest: 90s
	Dumbbell One-Arm Bent-Over Reverse Fly	4x15 reps	rest: 60s
	Dumbbell Alternating Front Raise	2x15 reps	rest: 10s
		2x15 reps	rest: 60s
	Dumbbell Shoulder Shrug	4x15 reps	rest: 60s
	Barbell Behind the Back Shrug	4x15 reps	rest: 60s
		4x15 reps	rest: 60s

Arms 10 exercises, 1 hr 14 mins

	Cable Tricep Pushdown (Rope)	4x15 reps	rest: 60s
	Barbell Tricep Extension (Supine)	5x10 reps	rest: 60s
		3x15 reps	rest: 10s
		3x15 reps	rest: 10s
		3x15 reps	rest: 60s
	Barbell Curl	4x15 reps	rest: 60s
	Dumbbell Incline Curl	4x15 reps	rest: 60s
		3x15 reps	rest: 10s
	Cable Bicep Curl (Supine Close Grip)	3x15 reps	rest: 10s
		3x15 reps	rest: 60s

Abs 20 exercises, 1 hr 2 mins

		1x15 reps	rest: 20s
		1x15 reps	rest: 20s
		1x15 reps	rest: 20s
		1x15 reps	rest: 20s
		1x15 reps	rest: 20s
		1x15 reps	rest: 20s
	Cable Kneeling Crunch	1x15 reps	rest: 20s
		1x15 reps	rest: 20s
	Cable Kneeling Crunch	1x15 reps	rest: 20s
		1x15 reps	rest: 20s
	Cable Kneeling Crunch	1x15 reps	rest: 20s
		1x15 reps	rest: 20s
	Dragon Flag	1x15 reps	rest: 20s
		1x15 reps	rest: 20s
	Dragon Flag	1x15 reps	rest: 20s
		1x15 reps	rest: 20s
	Dragon Flag	1x15 reps	rest: 20s
		1x15 reps	rest: 20s
	Barbell Press Sit-Up	3x15 reps	rest: 5s
	Barbell Seated Twist	3x15 reps	rest: 45s

Cardio 1 exercises, 1 hr 1 min

Elliptical Training

1x0 reps

rest: 60s

Featured Workout plans

Try one of these professionally designed workout plans

3-Day Ab Circuit for Women

Jefit 5x5 Strength Training Routine

JeFit Strength & Conditioning Plan

Strength Training Maintenance

Mother's Day Routine

Build Mass Routine

The 5/3/1 Strength Program

Dumbbell Strength Workout (Phase 2)

3/7 Method: Strength Machine Only

Push/Pull Program (4-Days)

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine