Jabroni's - 4 Day Split | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Jabroni's - 4 Day Split

Shared By : millerjoe49

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 14 / 427

Average Rating

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Description

Wednesday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Press	60 sec	12	7
Upper Legs		Seated Leg Curl	60 sec	15	5
Upper Legs		Lying Leg Curls	60 sec	15	5
Upper Legs		Leg Extensions	60 sec	15	4
Upper Legs		Hack Squat	60 sec	20	5

Thursday

Shoulder/Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	60 sec	10	4
Shoulders		Dumbbell Arnold Press	60 sec	10	4
Shoulders		Dumbbell Shoulder Shrug	60 sec	15	3
Shoulders		Barbell Shrugs Behind The Back	60 sec	15	3
Shoulders		Barbell Up Right Row	60 sec	10	4
Biceps		EZ-Bar Curl	60 sec	10	5
Biceps		Dumbbell Alternate Bicep Curl	60 sec	10	5
Biceps		Hammer Curls	60 sec	10	5
Biceps		Incline Dumbbell Curl	60 sec	10	5

Friday

Back/Calves/Abs

Sunday

Chest/Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	12	6
Chest		Dumbbell Incline Bench Press	60 sec	12	5
Chest		Dumbbell Decline Bench Press	60 sec	12	5
Chest		Machine Fly	60 sec	15	4
Triceps		Barbell Close Grip Bench Press	60 sec	12	5
Triceps		Bench Dip	60 sec	15	4
Triceps		Dumbbell Standing Triceps Extension	60 sec	12	4
Triceps		Tricep Dumbbell Kickback	60 sec	12	4

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