4-Week Full-Body Burn Week 4
General
Advanced
Machine strength
Plan Details
The 4-Week Full-Body Burn Week 4 routine by wayne.neufeld is a 5 day workout plan. It is an advanced 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
Mon
Day 1
28 exercises
Push-Up
2 Sets x 20 Reps
Bodyweight Squat
2 Sets x 20 Reps
Windshield Wipers
2 Sets x 10 Reps
Bodyweight Lunge
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Jump Squat
2 Sets x 10 Reps
Bodyweight Side Lunge
2 Sets x 10 Reps
Barbell Incline Bench Press (Reverse Grip)
2 Sets x 6 Reps
Dumbbell Bench Press
2 Sets x 6 Reps
Dual Cable Triceps Extension
3 Sets x 6 Reps
Dual Cable Triceps Extension
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Dumbbell Shoulder Press
3 Sets x 6 Reps
Barbell Behind the Back Shrug
2 Sets x 6 Reps
Barbell Shrug
2 Sets x 6 Reps
Machine Calf Raise
2 Sets x 6 Reps
Machine Calf Raise
2 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 6 Reps
Cable Shoulder Extension
2 Sets x 6 Reps
Cable Reverse Curl
2 Sets x 6 Reps
Cable Bicep Curl
2 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 6 Reps
Reverse Crunch
2 Sets x 6 Reps
Crunch
2 Sets x 6 Reps
Treadmill Running
1 Set
Tue
Day 2
28 exercises
Push-Up
2 Sets x 20 Reps
Bodyweight Squat
2 Sets x 20 Reps
Windshield Wipers
2 Sets x 10 Reps
Bodyweight Lunge
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Jump Squat
2 Sets x 10 Reps
Bodyweight Side Lunge
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 6 Reps
Cable Cross-Over
2 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 6 Reps
Cable Shoulder Extension
2 Sets x 6 Reps
Barbell Front Squat
2 Sets x 6 Reps
Barbell Squat
2 Sets x 6 Reps
Cable Reverse Fly
2 Sets x 6 Reps
Cable Lateral Raise
2 Sets x 6 Reps
Cable Shrug
2 Sets x 6 Reps
Barbell Behind the Back Shrug
2 Sets x 6 Reps
Machine Seated Calf Raise
2 Sets x 6 Reps
Machine Seated Calf Raise
2 Sets x 6 Reps
Dumbbell Lateral Raise (Prone)
2 Sets x 6 Reps
Dumbbell Incline Tricep Extension
2 Sets x 6 Reps
Dumbbell Incline Curl
2 Sets x 6 Reps
Dumbbell Seated Bicep Curl
2 Sets x 6 Reps
Barbell Wrist Curl (Palms Down)
2 Sets x 6 Reps
Barbell Wrist Curl (Palms Down)
2 Sets x 6 Reps
Hanging Leg Raise
2 Sets x 6 Reps
Leg Raise
2 Sets x 6 Reps
Treadmill Running
1 Set
Wed
Day 3
7 exercises
Push-Up
2 Sets x 20 Reps
Bodyweight Squat
2 Sets x 20 Reps
Windshield Wipers
2 Sets x 10 Reps
Bodyweight Lunge
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Jump Squat
2 Sets x 10 Reps
Bodyweight Side Lunge
2 Sets x 10 Reps
Thu
Day 4
26 exercises
Push-Up
2 Sets x 20 Reps
Bodyweight Squat
2 Sets x 20 Reps
Windshield Wipers
2 Sets x 10 Reps
Bodyweight Lunge
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Jump Squat
2 Sets x 10 Reps
Bodyweight Side Lunge
2 Sets x 10 Reps
Dumbbell Fly
2 Sets x 35 Reps
Barbell Incline Bench Press (Reverse Grip)
2 Sets x 35 Reps
Cable Pulldown Bicep Curl
2 Sets x 35 Reps
Dumbbell Bent-Over Row (Palm in)
2 Sets x 35 Reps
Dumbbell Lateral Raise
2 Sets x 35 Reps
Dumbbell Seated Arnold Press
2 Sets x 35 Reps
Dumbbell Shoulder Abduction
2 Sets x 35 Reps
Dumbbell Shoulder Shrug
2 Sets x 35 Reps
Bodyweight Calf Raise
2 Sets x 50 Reps
Machine Seated Calf Raise
2 Sets x 35 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 35 Reps
Push-Up
2 Sets x 35 Reps
Barbell Curl
2 Sets x 35 Reps
Barbell Preacher Curl
2 Sets x 35 Reps
Dumbbell Seated Wrist Curl (Palms Down)
2 Sets x 35 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 35 Reps
Cable Crunch
2 Sets x 35 Reps
Hanging Leg Raise
2 Sets x 35 Reps
Treadmill Running
1 Set
Fri
Day 5
28 exercises
Push-Up
2 Sets x 20 Reps
Bodyweight Squat
2 Sets x 20 Reps
Windshield Wipers
2 Sets x 10 Reps
Bodyweight Lunge
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Jump Squat
2 Sets x 10 Reps
Bodyweight Side Lunge
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 20 Reps
Cable Incline Press
2 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Cable Standing Row
2 Sets x 20 Reps
Hack Squat (Reverse Position)
2 Sets x 20 Reps
Forward Step-Up
2 Sets x 20 Reps
Cable One-Arm Reverse Fly
2 Sets x 20 Reps
Cable Standing Row
2 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Cable Shrug
2 Sets x 20 Reps
Knee Circles
2 Sets x 20 Reps
Cable Calf Raise
2 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 20 Reps
Cable Bicep Curl (Supine Close Grip)
2 Sets x 20 Reps
Cable Bicep Curl
2 Sets x 20 Reps
Wrist Roller
2 Sets x 20 Reps
Cable Wrist Curl
2 Sets x 20 Reps
Plank
2 Sets
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Treadmill Running
1 Set
