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4 dagen
General
Intermediate
Machine strength
Plan Details
The 4 dagen routine by HnkG is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Back
5 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Day 2
Workout 2
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell One-Arm Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Day 3
Workout 3
6 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Day 4
Shoulder,Neck, Arms
8 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Seated Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
