Current Workout Routine | JEFIT - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App

4 Day

Information

Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner

Tags :

Description

Day 1

Pull

Muscle

Exercise Name

Timer

Reps

Sets

Track

Back

Barbell Deadlift

150 sec

Back

Wide Grip Lat Pulldown

100 sec

Back

Barbell Bent Over Row

100 sec

Back

Cable Seated Row

100 sec

Shoulders

Machine Reverse Flyes

60 sec

Biceps

EZ Bar Curl

100 sec

Biceps

Dumbbell One Arm Preacher Curl

90 sec

Day 2

Push

Muscle

Exercise Name

Timer

Reps

Sets

Track

Chest

Barbell Bench Press

120 sec

Chest

Dumbbell Incline Bench Press

100 sec

Chest

Machine Fly

60 sec

Chest

Cable Lower Chest Raise

60 sec

Shoulders

Barbell Standing Military Press

120 sec

Shoulders

Dumbbell Lateral Raise

90 sec

Triceps

Barbell Close Grip Bench Press

90 sec

Triceps

Cable Triceps Pushdown

60 sec

Day 3

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Upper Legs

Barbell Squat

150 sec

Back

Barbell Romanian Deadlift

120 sec

Upper Legs

Hack Squat

120 sec

Upper Legs

Seated Leg Curl

90 sec

Upper Legs

Leg Extensions

90 sec

Lower Legs

Calf Press On Leg Press

60 sec

Day 4

Upper