Jefit Intermediate Routine*
General
Intermediate
Machine strength
Plan Details
The Jefit Intermediate Routine* routine by joey2x is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Any
Legs and Abs
Est. 65 min
10 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Plank
3 Sets
Barbell Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Any
Back and Abs
Est. 70 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Leg Raise
3 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 20 Reps
Any
Biceps and Shoulders
Est. 67 min
10 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Any
Chest and Triceps
Est. 60 min
9 exercises
Barbell Bench Press
5 Sets x 12,12,8,8,8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
