MESOCYCLE 1 - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

MESOCYCLE 1 - JEFIT

MESOCYCLE 1 banner

MESOCYCLE 1

AUDIO TIP

General

Beginner

None

Plan Details

The MESOCYCLE 1 routine by ASHIM.Kh is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.

Ff

Routine detail

Day 1

CHEST(UE) & TRICEPS

Est. 0 min

9 exercises

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Day 2

BACK(PE) & BICEPS

Est. 0 min

9 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 10 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 10 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

3 Sets x 10 Reps

Chest Supported T-Bar Row Demonstration

Chest Supported T-Bar Row

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 10 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 10 Reps

Day 3

ARMS(SE)

Est. 0 min

14 exercises

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

3 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 10 Reps

Cable Wrist Curl Demonstration

Cable Wrist Curl

3 Sets x 10 Reps

Day 4

LEGS(QE)

Est. 0 min

9 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Sissy Squat Demonstration

Sissy Squat

3 Sets x 10 Reps

Reverse Nordic Curls Demonstration

Reverse Nordic Curls

3 Sets x 10 Reps

Cable squat Demonstration

Cable squat

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

3 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 10 Reps

Day 5

CHEST(ME) & TRICEPS

Est. 0 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Day 6

BACK(RE) & BICEPS

Est. 0 min

10 exercises

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Chest Supported T-Bar Row Demonstration

Chest Supported T-Bar Row

3 Sets x 10 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

3 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 10 Reps

Dumbbell Inner Bicep Curl Demonstration

Dumbbell Inner Bicep Curl

3 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 10 Reps

Day 7

ARMS(B,TE)

Est. 0 min

13 exercises

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

3 Sets x 10 Reps

Cable Wrist Curl Demonstration

Cable Wrist Curl

3 Sets x 10 Reps

Barbell Preacher Curl (Overhand) Demonstration

Barbell Preacher Curl (Overhand)

3 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 10 Reps

Day 8

LEGS(H,GE)

Est. 0 min

6 exercises

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

3 Sets x 10 Reps