cedersjourney

Jan 17th 2019

TRY IT OUT

DOWNLOAD

Ceders Workout Plan

DOWNLOADS/VIEWS: 0/572

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Full Body 7 exercises, 1 hr 42 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Cardio 3 exercises, 3 hrs 4 mins

Recumbent Bike	1x0 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s
Swimming	1x0 reps	rest: 60s

Full Body 7 exercises, 1 hr 40 mins

Barbell Deadlift	3x8 reps	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

Recumbent Bike

1x0 reps

rest: 60s

Full Body 7 exercises, 1 hr 40 mins

Machine Leg Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

Recumbent Bike

1x0 reps

rest: 60s

Rest Day 0 exercises, 0 min

Full Body 7 exercises, 1 hr 42 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

Recumbent Bike

1x0 reps

rest: 60s

Full Body 7 exercises, 1 hr 40 mins

Barbell Deadlift	3x8 reps	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

Recumbent Bike

1x0 reps

rest: 60s

Full Body 7 exercises, 1 hr 40 mins

Machine Leg Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

Recumbent Bike

1x0 reps

rest: 60s

Rest Day 0 exercises, 0 min

Full Body 7 exercises, 1 hr 42 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Lower Body 7 exercises, 1 hr 42 mins

Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell Reverse Lunge	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Barbell Single-Leg Squat	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

Recumbent Bike

1x0 reps

rest: 60s

Full Body 7 exercises, 1 hr 40 mins

Machine Leg Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

Recumbent Bike

1x0 reps

rest: 60s

Bonus 3 exercises, 17 mins

Bodyweight Wall Squat	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Kettlebell One-Arm Swing	3x8 reps	rest: 60s

Rest Day 0 exercises, 0 min

Legs 7 exercises, 1 hr 41 mins

Barbell Squat	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Rest Day 0 exercises, 0 min

Back & Bicep 9 exercises, 1 hr 54 mins

Barbell Deadlift	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Chest & Tricep 9 exercises, 1 hr 52 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Rest Day 0 exercises, 0 min

Shoulder & Abs 9 exercises, 1 hr 51 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Alternating Heel Touch	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Rest Day 0 exercises, 0 min

Cardio 1 exercises, 1 hr 1 min

Elliptical Training

1x0 reps

rest: 60s

Legs 7 exercises, 1 hr 41 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s