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Intro Woche
General
Intermediate
Machine strength
Plan Details
The Intro Woche routine by alavanion 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
Workout 1
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 10 Reps
Day 2
Workout 2
8 exercises
Barbell Clean Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Behind the Back Shrug
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Day 3
Workout 1 Copy
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Tricep Extension (Kneeling)
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 12 Reps
Day 4
Workout 2 Copy Copy
8 exercises
Cable Seated Row
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
