4 Day Alternating Week Routine! - JEFIT

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4 Day Alternating Week Routine! - JEFIT

4 Day Alternating Week Routine! banner

4 Day Alternating Week Routine!

Bulking

Intermediate

Dumbbell

Plan Details

The 4 Day Alternating Week Routine! routine by trentmg88 is a 14 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Mon

Week 1:Chest / Tri-Bi / Shoulder

Est. 58 min

9 exercises

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

3 Sets x 6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 6 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 15 Reps

Mon

Week 2: Back/ Bi-Tri/ Rear Delts

Est. 56 min

8 exercises

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 15 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 15 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 6 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 6 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 15 Reps

Dumbbell One-Arm Bent-Over Reverse Fly Demonstration

Dumbbell One-Arm Bent-Over Reverse Fly

3 Sets x 15 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 15 Reps

Tue

Week 2: Cardio

Est. 51 min

5 exercises

Leg Raise Demonstration

Leg Raise

3 Sets x 10 Reps

Running Demonstration

Running

1 Set

Decline Crunch Demonstration

Decline Crunch

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 10 Reps

Tue

Week 1: Cardio

Est. 50 min

5 exercises

Leg Raise Demonstration

Leg Raise

3 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Plank Demonstration

Plank

3 Sets

Rowing Demonstration

Rowing

1 Set

Crunch Demonstration

Crunch

3 Sets x 10 Reps

Wed

Week 2: Rear Delt/ Bi-Tri/ Back

Est. 0 min

0 exercises

This day is empty

Wed

Week 1: Rear Delts/Tri-Bi/ Back

Est. 51 min

12 exercises

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 15 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

3 Sets x 15 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 6 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 6 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 6 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 6 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

1 Set x 6 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

1 Set x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

1 Set x 10 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

1 Set x 6 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

1 Set x 8 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

1 Set x 10 Reps

Thu

Week 1: Cardio

Est. 50 min

5 exercises

Sit-Up Demonstration

Sit-Up

3 Sets x 10 Reps

Step Machine Demonstration

Step Machine

1 Set

Leg Raise Demonstration

Leg Raise

3 Sets x 10 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 10 Reps

Thu

Week 2: Cardio

Est. 63 min

2 exercises

Walking Demonstration

Walking

1 Set

Elliptical Training Demonstration

Elliptical Training

1 Set

Fri

Week 2: Back/ Rear Delts/ Tri-Bi

Est. 36 min

6 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 15 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 8 Reps

Fri

Week 1: Chest/Shoulders/Tri-Bi

Est. 34 min

6 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 6 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

3 Sets x 6 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 10 Reps

Sat

Week 1: Legs :-(

Est. 35 min

6 exercises

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 6 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 10 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 20 Reps

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Sat

Week 2: Legs :-(

Est. 37 min

6 exercises

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 10 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

3 Sets x 10 Reps

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

3 Sets x 10 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 10 Reps

Bridge Demonstration

Bridge

3 Sets

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 10 Reps

Sun

Week 1: Rest

Est. 0 min

0 exercises

This day is empty

Sun

Week 2: Rest

Est. 0 min

0 exercises

This day is empty