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9 Week Plan - Week 4
AUDIO TIP
General
Intermediate
None
Plan Details
The 9 Week Plan - Week 4 routine by Michael062 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
30 seconds rest between all sets. Actual plan adds cardio to each day but I don’t track cardio using JEFIT.
Routine detail
Mon
Shoulders
Est. 0 min
6 exercises
Dumbbell Seated Side Lateral Raise
5 Sets x 12 Reps
Smith Machine Shoulder Press
5 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set
Cable Upright Row
5 Sets x 12 Reps
Dumbbell Seated Front Raise (Hammer)
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 35 Reps
Tue
Back
Est. 0 min
6 exercises
Machine Assisted Pull-Up
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Barbell Incline Bench Row
4 Sets x 12 Reps
Cable V-Bar Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Air Bike
5 Sets x 30 Reps
Wed
Legs
Est. 0 min
10 exercises
Dumbbell Walking Lunge
3 Sets x 30 Reps
Machine Leg Extension
4 Sets x 20 Reps
Smith Machine Squat
5 Sets x 12 Reps
Machine Leg Press
4 Sets x 25 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Bodyweight Sumo Squat
4 Sets x 10 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Thu
Chest
Est. 0 min
6 exercises
Dumbbell Incline Fly
5 Sets x 12 Reps
Elevated Push-Up
4 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
5 Sets x 12 Reps
Leverage Chest Press
4 Sets x 12,12,12,9 Reps
Machine Fly
5 Sets x 15 Reps
Plank
10 Sets
Fri
Triceps & Biceps
Est. 0 min
9 exercises
Dumbbell Concentration Curl
4 Sets x 15 Reps
EZ Bar Curl
5 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Weighted Bench Dip
5 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 15 Reps
EZ Bar Tricep Extension
4 Sets x 15 Reps
Dumbbell Tricep Kickback
4 Sets x 15 Reps
Oblique Crunch
5 Sets x 35 Reps
