GW 4 Month
Bulking
Intermediate
Dumbbell
Plan Details
The GW 4 Month routine is a 8 day workout plan. It is an intermediate level plan to achieve bulking 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
Mon
Ab Routine
3 exercises
Reverse Crunch
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Forearm Plank with Hip Abduction
3 Sets x 20 Reps
Mon
Workout 1 Full Body
9 exercises
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Weight Plate Reverse Curl
3 Sets x 15 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Tue
Workout 2-Chest & Abs
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Plank
3 Sets
Crunch
3 Sets x 20 Reps
Tue
HITT week 4
1 exercise
Treadmill Running
8 Sets
Thu
AB routine
4 exercises
Reverse Crunch
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Forearm Plank with Hip Abduction
3 Sets x 20 Reps
Treadmill Running
1 Set
Thu
Workout 3- Full Body
9 exercises
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell Alternating Shoulder Press (Stability Ball)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Bodyweight Squat
3 Sets x 20 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
Sat
Workout 4-Chest & Abs Copy
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Plank
3 Sets
Crunch
3 Sets x 20 Reps
Sat
HITT week 4 Copy
1 exercise
Treadmill Running
8 Sets
