One Week Training 4/7 - JEFIT

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One Week Training 4/7 - JEFIT

One Week Training 4/7 banner

One Week Training 4/7

Bulking

Beginner

Dumbbell

Plan Details

The One Week Training 4/7 routine by maximevanackere is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Training 4 jours par semaine, prise de masse.

Routine detail

Mon

Lundi Workout. (Cardio, Quadriceps, ishios, Mollets)

Est. 164 min

8 exercises

Walking Demonstration

Walking

1 Set

Recumbent Bike Demonstration

Recumbent Bike

1 Set

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 8 Reps

Wed

Mercredi Workout. (Pecs, Biceps, Abs)

Est. 105 min

15 exercises

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 12 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 12 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

3 Sets x 12 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 12 Reps

Alternating Floor Leg Raise Demonstration

Alternating Floor Leg Raise

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Thu

Jeudi Workout. (Dos, Triceps, TrapÃ¨zes, Abs)

Est. 100 min

16 exercises

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 8 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

3 Sets x 8 Reps

Machine Seated Tricep Dip Demonstration

Machine Seated Tricep Dip

3 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 8 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

3 Sets x 8 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 8 Reps

Alternating Floor Leg Raise Demonstration

Alternating Floor Leg Raise

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Sun

Dimanche Workout. (DeltoÃ¯des, Abs)

Est. 63 min

10 exercises

Dumbbell Seated Front Raise (Hammer) Demonstration

Dumbbell Seated Front Raise (Hammer)

3 Sets x 8 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Alternating Front Raise Demonstration

Dumbbell Seated Alternating Front Raise

3 Sets x 8 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 8 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

3 Sets x 8 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 8 Reps

Alternating Floor Leg Raise Demonstration

Alternating Floor Leg Raise

3 Sets x 8 Reps

Dumbbell Alternating Lateral Raise Demonstration

Dumbbell Alternating Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets