M140 Foundation week4 - JEFIT

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M140 Foundation week4 - JEFIT

M140 Foundation week4 banner

M140 Foundation week4

Sport

Intermediate

Machine strength

Plan Details

The M140 Foundation week4 routine by ajdelecfit is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.

chest/delts

Routine detail

Mon

day23

Est. 76 min

9 exercises

Push-Up Demonstration

Push-Up

5 Sets x 20 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 8 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

5 Sets x 8 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 8 Reps

Tue

day 24 back

Est. 57 min

7 exercises

Pull-Up Demonstration

Pull-Up

6 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 20 Reps

Cable Bicep Curl (Supine Close Grip) Demonstration

Cable Bicep Curl (Supine Close Grip)

4 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Cable Bicep Curl (Supine) Demonstration

Cable Bicep Curl (Supine)

3 Sets x 12 Reps

Wed

day25. leg/hamstring

Est. 57 min

8 exercises

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 20 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 8 Reps

Fri

day 27 am chest / arms

Est. 66 min

8 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

6 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 8 Reps

Machine Dip Demonstration

Machine Dip

4 Sets x 10 Reps

Fri

day 27 pm delts

Est. 53 min

7 exercises

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

5 Sets x 8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

5 Sets x 8 Reps

Dumbbell Seated Dublin Press Demonstration

Dumbbell Seated Dublin Press

5 Sets x 15 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Sat

day 28 am squatting

Est. 58 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

8 Sets x 6 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 8 Reps

Hack Squat Demonstration

Hack Squat

5 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 10 Reps