IIFYM - Workout Week 1 John Hobden
General
Intermediate
Dumbbell
Plan Details
The IIFYM - Workout Week 1 John Hobden routine is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Any
Day 4
12 exercises
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 12 Reps
Barbell Shoulder Press
2 Sets x 12 Reps
Dumbbell One-Arm Incline Lateral Raise
2 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 12 Reps
Dumbbell Alternating Kickback
2 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
2 Sets x 12 Reps
Dumbbell Shrug (Stability Ball)
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Scissor Kick
2 Sets x 25 Reps
Crunch with Hands Overhead
2 Sets x 25 Reps
Plank
2 Sets
Stability Ball Crunch
2 Sets x 25 Reps
Any
Workout 1
8 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Any
Workout 2
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Any
Workout 3
7 exercises
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
