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H2O First Plan
General
Intermediate
Machine strength
Plan Details
The H2O First Plan routine by oda.nagy 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
Chest + Biceps + Abs
10 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Barbell Bicep Drag Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Day 2
Back + Triceps + Abs
10 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Day 3
Shoulder + Trapezius + Abs
8 exercises
Machine Shoulder Press
3 Sets x 12 Reps
Barbell Rear Military Press
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Day 4
Legs + Calve + Abs
8 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
