My New Workout** - JEFIT

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My New Workout** - JEFIT

My New Workout** banner

My New Workout**

AUDIO TIP

General

Intermediate

None

Plan Details

The My New Workout** routine by kmfnz is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

regular three day workout with a full body on in-between days. full body is a shorter set type workout

Routine detail

Mon

Push 1

Est. 64 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 10 Reps

Mon

Full Body 1

Est. 47 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Tue

Pull 1

Est. 70 min

8 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Upright Row Demonstration

Cable Upright Row

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Wed

Push2

Est. 63 min

7 exercises

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Wed

Full body 2

Est. 53 min

8 exercises

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 10 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 10 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 10 Reps

Thu

Pull 2

Est. 77 min

8 exercises

Trap Bar Deadlift Demonstration

Trap Bar Deadlift

5 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

4 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 10 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

4 Sets x 10 Reps

Fri

Full body 3

Est. 63 min

7 exercises

Trap Bar Deadlift Demonstration

Trap Bar Deadlift

5 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Arnold Press Demonstration

Dumbbell Arnold Press

4 Sets x 10 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 10 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

4 Sets x 10 Reps

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

4 Sets x 10 Reps

Dumbbell Farmers Carry Demonstration

Dumbbell Farmers Carry

4 Sets x 10 Reps