4 Day - PM Custom Routine5577
General
Intermediate
Body
Plan Details
The 4 Day - PM Custom Routine5577 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
Day 1
Workout 1
12 exercises
Plank
3 Sets
Crunch with Hands Overhead
3 Sets x 8 Reps
Bridge
3 Sets
Elliptical Training
1 Set
Treadmill Running
1 Set
Push-Up
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Shoulder Press
1 Set x 15 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Dumbbell One-Arm Tricep Extension
1 Set x 15 Reps
Day 2
Workout 2
17 exercises
Elliptical Training
1 Set
Treadmill Running
1 Set
Machine Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
Machine Assisted Chin-Up
1 Set x 8 Reps
Bridge
3 Sets
Bodyweight Squat
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Deadlift to Bicep Curl
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 15 Reps
Rowing
5 Sets
Indoor Cycling
5 Sets
Dumbbell One-Arm Row
1 Set x 15 Reps
Day 3
Workout 1 Copy
12 exercises
Plank
3 Sets
Crunch with Hands Overhead
3 Sets x 8 Reps
Bridge
3 Sets
Elliptical Training
1 Set
Treadmill Running
1 Set
Push-Up
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Shoulder Press
1 Set x 15 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Dumbbell One-Arm Tricep Extension
1 Set x 15 Reps
Day 4
Workout 2 Copy
17 exercises
Elliptical Training
1 Set
Treadmill Running
1 Set
Machine Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
Machine Assisted Chin-Up
1 Set x 8 Reps
Bridge
3 Sets
Bodyweight Squat
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Deadlift to Bicep Curl
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 15 Reps
Rowing
5 Sets
Indoor Cycling
5 Sets
Dumbbell One-Arm Row
1 Set x 15 Reps
