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Nate's 4 Day
General
Beginner
Barbell
Plan Details
The Nate's 4 Day routine by senorsmaysmay is a 4 day workout plan. It is a beginner 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 - Shoulder
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 2
Back - Ab
8 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Plank
3 Sets
Mountain Climber
3 Sets x 1 Reps
Reverse Crunch
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Day 3
Arm
10 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Barbell Drag Curl
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Dumbbell Concentration Curl on Stability Ball
4 Sets x 10 Reps
Day 4
Leg
6 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
