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My Custom Routine Dec 2022
General
Beginner
Dumbbell
Plan Details
The My Custom Routine Dec 2022 routine by City4ster 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
Workout 1
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Day 2
Workout 2
7 exercises
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Single-Leg Calf Press
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Day 3
Workout 3
8 exercises
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 8 Reps
Day 4
4th day
7 exercises
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Wood Chop
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Windshield Wipers
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
