5 days superior + cardio - JEFIT

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5 days superior + cardio - JEFIT

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5 days superior + cardio

General

Intermediate

Machine strength

Plan Details

The 5 days superior + cardio routine by AlexMussini is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Mon

CHEST

Est. 79 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 15 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 15 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 15 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 15 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 15 Reps

Tue

ARMS AND RUN

Est. 120 min

10 exercises

Barbell Curl Demonstration

Barbell Curl

3 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 15 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets x 15 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 15 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

3 Sets x 15 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 15 Reps

Cable One-Arm Reverse Curl Demonstration

Cable One-Arm Reverse Curl

3 Sets x 15 Reps

Running Demonstration

Running

1 Set

Wed

BACK AND RUN

Est. 121 min

10 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 15 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 15 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 15 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 15 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 15 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 15 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 15 Reps

Running Demonstration

Running

1 Set

Thu

SHOULDERS

Est. 75 min

9 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 15 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 15 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

3 Sets x 15 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

3 Sets x 15 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

3 Sets x 15 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

3 Sets x 15 Reps

Fri

LEGS and lots of ABS

Est. 48 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 15 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 15 Reps

Sat

REST

Est. 0 min

0 exercises

This day is empty

Sun

RUN

Est. 47 min

1 exercise

Running Demonstration

Running

1 Set

Any

ABS

Est. 26 min

6 exercises

Leg Raise Demonstration

Leg Raise

1 Set x 25 Reps

Crunch Demonstration

Crunch

1 Set x 25 Reps

Reverse Crunch Demonstration

Reverse Crunch

1 Set x 25 Reps

Toe Touches Demonstration

Toe Touches

1 Set x 25 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

1 Set x 25 Reps

Stability Ball Trunk Rotation Demonstration

Stability Ball Trunk Rotation

1 Set x 50 Reps