full body 4x5+1 - JEFIT

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full body 4x5+1 - JEFIT

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full body 4x5+1

General

Intermediate

Barbell

Plan Details

The full body 4x5+1 routine by rscahill84 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Any

Workout 4

Est. 78 min

9 exercises

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 5 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 5 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

5 Sets x 5 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 5 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

5 Sets x 5 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

5 Sets x 5 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

5 Sets x 5 Reps

Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl

5 Sets x 5 Reps

Weighted Crunch Demonstration

Weighted Crunch

5 Sets x 5 Reps

Any

Workout 1

Est. 77 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 5 Reps

Barbell Shrug Demonstration

Barbell Shrug

5 Sets x 5 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

5 Sets x 5 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 5 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 5 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

5 Sets x 5 Reps

Any

Workout 5

Est. 78 min

9 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 5 Reps

Barbell Romanian Deadlift From Deficit Demonstration

Barbell Romanian Deadlift From Deficit

5 Sets x 5 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 5 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

5 Sets x 5 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

5 Sets x 5 Reps

Dumbbell Tate Press Demonstration

Dumbbell Tate Press

5 Sets x 5 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 5 Reps

Hanging Pike Demonstration

Hanging Pike

5 Sets x 5 Reps

Any

Workout 2

Est. 77 min

9 exercises

Dumbbell Bench Press (Reverse Grip) Demonstration

Dumbbell Bench Press (Reverse Grip)

5 Sets x 5 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

5 Sets x 5 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

5 Sets x 5 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 5 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

5 Sets x 5 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

5 Sets x 5 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

5 Sets x 5 Reps

Bench Hip Thrust Demonstration

Bench Hip Thrust

5 Sets x 5 Reps

Any

Workout 3

Est. 75 min

9 exercises

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 5 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 5 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 5 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

5 Sets x 5 Reps

Cable Shrug Demonstration

Cable Shrug

5 Sets x 5 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 5 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 5 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

5 Sets x 5 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 5 Reps

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