9 Week Plan - Week 4 - JEFIT

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9 Week Plan - Week 4 - JEFIT

9 Week Plan - Week 4 banner

9 Week Plan - Week 4

AUDIO TIP

General

Intermediate

None

Plan Details

The 9 Week Plan - Week 4 routine by Michael062 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

30 seconds rest between all sets. Actual plan adds cardio to each day but I don’t track cardio using JEFIT.

Routine detail

Mon

Shoulders

Est. 0 min

6 exercises

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

5 Sets x 12 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

5 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

1 Set

Cable Upright Row Demonstration

Cable Upright Row

5 Sets x 12 Reps

Dumbbell Seated Front Raise (Hammer) Demonstration

Dumbbell Seated Front Raise (Hammer)

4 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 35 Reps

Tue

Back

Est. 0 min

6 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Barbell Incline Bench Row Demonstration

Barbell Incline Bench Row

4 Sets x 12 Reps

Cable V-Bar Row Demonstration

Cable V-Bar Row

4 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Air Bike Demonstration

Air Bike

5 Sets x 30 Reps

Wed

Legs

Est. 0 min

10 exercises

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 30 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 20 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

5 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 25 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 15 Reps

Bodyweight Sumo Squat Demonstration

Bodyweight Sumo Squat

4 Sets x 10 Reps

Stability Ball Hamstring Curl to Bridge Demonstration

Stability Ball Hamstring Curl to Bridge

3 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Thu

Chest

Est. 0 min

6 exercises

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 12 Reps

Elevated Push-Up Demonstration

Elevated Push-Up

4 Sets x 12 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

5 Sets x 12 Reps

Leverage Chest Press Demonstration

Leverage Chest Press

4 Sets x 12,12,12,9 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 15 Reps

Plank Demonstration

Plank

10 Sets

Fri

Triceps & Biceps

Est. 0 min

9 exercises

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 15 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 15 Reps

Weighted Bench Dip Demonstration

Weighted Bench Dip

5 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 15 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 15 Reps

Dumbbell Tricep Kickback Demonstration

Dumbbell Tricep Kickback

4 Sets x 15 Reps

Oblique Crunch Demonstration

Oblique Crunch

5 Sets x 35 Reps