4 day split with some mobility - JEFIT

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4 day split with some mobility - JEFIT

4 day split with some mobility banner

4 day split with some mobility

AUTOPLAYAUDIO TIP

General

Beginner

Body

Plan Details

The 4 day split with some mobility routine by SlaylorSwift63 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.

If you want to return your form, this routine will get you back in the game. I'm not an expert but the plan is working for me;)

Routine detail

Mon

Chest Triceps

Est. 44 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Tue

Back Bicep

Est. 44 min

7 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Thu

Legs Shoulders

Est. 44 min

7 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Fri

Abs

Est. 44 min

7 exercises

Crunch Demonstration

Crunch

3 Sets x 16 Reps

Air Bike Demonstration

Air Bike

3 Sets x 16 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 16 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 16 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 16 Reps

Leg Pull-In Demonstration

Leg Pull-In

3 Sets x 16 Reps

Plank Demonstration

Plank

3 Sets

Any

Mobility

Est. 86 min

39 exercises

Sun Salutation Demonstration

Sun Salutation

1 Set x 4 Reps

Ankle Circles Demonstration

Ankle Circles

1 Set x 10 Reps

Dynamic Back Stretch Demonstration

Dynamic Back Stretch

1 Set x 10 Reps

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

1 Set x 10 Reps

Side Wrist Pull Demonstration

Side Wrist Pull

1 Set x 1 Rep

Standing Trunk Rotation Demonstration

Standing Trunk Rotation

1 Set x 1 Rep

Wall Calf Stretch Demonstration

Wall Calf Stretch

1 Set x 1 Rep

Warrior Pose Demonstration

Warrior Pose

1 Set x 1 Rep

Warrior 2 Pose Demonstration

Warrior 2 Pose

1 Set x 1 Rep

Side Angle Pose With Rotation Demonstration

Side Angle Pose With Rotation

1 Set x 1 Rep

Mighty Pose Demonstration

Mighty Pose

1 Set x 1 Rep

Warrior 3 Pose Demonstration

Warrior 3 Pose

1 Set x 1 Rep

Prisoner Squat Demonstration

Prisoner Squat

1 Set x 15 Reps

Extended Arm Child Pose Demonstration

Extended Arm Child Pose

1 Set x 1 Rep

Knees to Chest Hug Demonstration

Knees to Chest Hug

1 Set x 1 Rep

Staff Pose Demonstration

Staff Pose

1 Set x 1 Rep

Straddle Stretch Demonstration

Straddle Stretch

1 Set x 1 Rep

90/90 Hamstring Stretch Demonstration

90/90 Hamstring Stretch

1 Set x 8 Reps

Cat Stretch Demonstration

Cat Stretch

1 Set x 1 Rep

Downward Facing Puppy Dog Demonstration

Downward Facing Puppy Dog

1 Set x 1 Rep

Downward Facing Dog Demonstration

Downward Facing Dog

1 Set x 1 Rep

Plank Demonstration

Plank

3 Sets

Camel Pose Demonstration

Camel Pose

1 Set x 1 Rep

Cobra Demonstration

Cobra

1 Set

Crescent Moon Pose Demonstration

Crescent Moon Pose

1 Set x 1 Rep

Boat Pose Demonstration

Boat Pose

1 Set x 1 Rep

90/90 Hamstring Stretch Demonstration

90/90 Hamstring Stretch

1 Set x 1 Rep

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

1 Set x 1 Rep

Bodyweight Lunge Demonstration

Bodyweight Lunge

1 Set x 1 Rep

Bridge Demonstration

Bridge

1 Set

Cross-Leg Side Stretch (Supine) Demonstration

Cross-Leg Side Stretch (Supine)

1 Set x 1 Rep

Cross-Legged Forward Fold Demonstration

Cross-Legged Forward Fold

1 Set x 1 Rep

Frog Sit-Up Demonstration

Frog Sit-Up

1 Set x 1 Rep

Leg Swing Demonstration

Leg Swing

1 Set x 1 Rep

Hero Pose Demonstration

Hero Pose

1 Set x 1 Rep

Knee Across the Body Demonstration

Knee Across the Body

1 Set x 1 Rep

Kneeling Hip Flexor Demonstration

Kneeling Hip Flexor

1 Set x 1 Rep

Machine Calf Raise Demonstration

Machine Calf Raise

1 Set x 1 Rep

Triangle Pose Demonstration

Triangle Pose

1 Set x 1 Rep