4 Day Routine xxx - JEFIT

4 Day Routine xxx - JEFIT

4 Day Routine xxx banner

4 Day Routine xxx

General

Intermediate

Machine strength

Plan Details

The 4 Day Routine xxx routine by beckham007 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Any

Day 2

Est. 118 min

12 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 20 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 20 Reps

Dumbell Deadlift to Shoulder Press Demonstration

Dumbell Deadlift to Shoulder Press

5 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 20 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 30 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 20 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 20 Reps

Reverse Hyper (Flat Bench) Demonstration

Reverse Hyper (Flat Bench)

4 Sets x 25 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

4 Sets x 25 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 15 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

5 Sets x 20 Reps

Any

Day 3

Est. 129 min

14 exercises

Mountain Climber Demonstration

Mountain Climber

4 Sets x 30 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 15 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 20 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

5 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 20 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

5 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 15 Reps

Kick back machine Demonstration

Kick back machine

5 Sets x 25 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 15 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

4 Sets x 15 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

5 Sets x 20 Reps

Any

Day 4

Est. 125 min

15 exercises

Bodyweight Lunge Demonstration

Bodyweight Lunge

1 Set x 60 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 15 Reps

Hack Squat Demonstration

Hack Squat

5 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 25 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 15 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 20 Reps

Cable Squat Curl Demonstration

Cable Squat Curl

4 Sets x 20 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 15 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

4 Sets x 15 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 20 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 20 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 20 Reps

Any

Day 1

Est. 120 min

13 exercises

Burpes Demonstration

Burpes

5 Sets x 20 Reps

Push-Up Demonstration

Push-Up

4 Sets x 15 Reps

Exercise Dome Push-Up Demonstration

Exercise Dome Push-Up

4 Sets x 20 Reps

Barbell Squat to Shoulder Press Demonstration

Barbell Squat to Shoulder Press

5 Sets x 15 Reps

Barbell Lunge Demonstration

Barbell Lunge

5 Sets x 20 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 20 Reps

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

4 Sets x 20 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 15 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 20 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 20 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 20 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 20 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

4 Sets x 15 Reps