Wurkin
General
Beginner
Dumbbell
Plan Details
The Wurkin routine by LasalleLasalle is a 4 day workout plan. It is a beginner 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
Monday
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Day 2
Wednesday
8 exercises
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Day 3
Friday
9 exercises
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell See Saw Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Front Incline Raise
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 4
Saturday
11 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Single-Leg Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Plank
3 Sets
Aerobics
1 Set
Mountain Climber
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Ankle Circles
3 Sets x 8 Reps
