Fitclub - JEFIT

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Fitclub - JEFIT

Fitclub

General

Beginner

Machine strength

Plan Details

The Fitclub routine by masabedi is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Day 1

Full Body

Est. 69 min

14 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 30 Reps

Jump Rope Demonstration

Jump Rope

1 Set

Hack Squat Demonstration

Hack Squat

3 Sets x 15 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 30 Reps

Decline Bench Knee Raise Demonstration

Decline Bench Knee Raise

3 Sets x 15 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

1 Set

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

3 Sets x 15 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 15 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

3 Sets x 20 Reps

Mountain Climber Demonstration

Mountain Climber

3 Sets x 15 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

3 Sets x 10 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 15 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 25 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 20 Reps

Day 2

Cardio

Est. 104 min

25 exercises

Walking Demonstration

Walking

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Walking Demonstration

Walking

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Plank Demonstration

Plank

3 Sets

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

3 Sets

Mountain Climber Demonstration

Mountain Climber

3 Sets x 20 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Elliptical Training Demonstration

Elliptical Training

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Decline Bench Knee Raise Demonstration

Decline Bench Knee Raise

2 Sets

Parallel Bar Hip Flexion Demonstration

Parallel Bar Hip Flexion

3 Sets

Walking Demonstration

Walking

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Walking Demonstration

Walking

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 3

Full Body 2

Est. 70 min

13 exercises

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

3 Sets

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

3 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets x 20 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

3 Sets x 15 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

3 Sets x 20 Reps

Plank Demonstration

Plank

3 Sets

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 30 Reps

Jump Rope Demonstration

Jump Rope

1 Set

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 15 Reps

Crunch Demonstration

Crunch

3 Sets x 20 Reps

Side Plank Demonstration

Side Plank

3 Sets x 20 Reps

Day 4

Full Body 3

Est. 132 min

14 exercises

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 30 Reps

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

3 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 30 Reps

Jump Rope Demonstration

Jump Rope

1 Set

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 20 Reps

Plank Demonstration

Plank

3 Sets

Dumbbell Alternating Press (Palms In) Demonstration

Dumbbell Alternating Press (Palms In)

3 Sets x 12 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

3 Sets x 15 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 15 Reps

Toe Touches Demonstration

Toe Touches

3 Sets x 20 Reps

Air Bike Demonstration

Air Bike

3 Sets x 30 Reps

Weighted Trunk Rotation Demonstration

Weighted Trunk Rotation

1 Set