4 Day Workout Rev2 - JEFIT

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4 Day Workout Rev2 - JEFIT

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4 Day Workout Rev2

General

Intermediate

Body

Plan Details

The 4 Day Workout Rev2 routine by hondapreludeman is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Revised from 4 day workout.

Routine detail

Day 1

Biceps & Triceps

Est. 105 min

13 exercises

Air Bike Demonstration

Air Bike

3 Sets x 40 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 12 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 15 Reps

Push-Up Demonstration

Push-Up

3 Sets x 25 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 10 Reps

Dumbbell One-Arm Incline Curl Demonstration

Dumbbell One-Arm Incline Curl

3 Sets x 20 Reps

Dumbbell One-Arm Reverse Preacher Curl Demonstration

Dumbbell One-Arm Reverse Preacher Curl

3 Sets x 20 Reps

Dumbbell Alternating Preacher Curl (Hammer) Demonstration

Dumbbell Alternating Preacher Curl (Hammer)

3 Sets x 20 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 20 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 20 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 2

Chest

Est. 95 min

14 exercises

Air Bike Demonstration

Air Bike

3 Sets x 40 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 15 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

3 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 10 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 15 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

3 Sets x 20 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Bench Press (Palms in) Demonstration

Dumbbell Bench Press (Palms in)

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 20 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 10 Reps

Day 3

Legs

Est. 97 min

13 exercises

Air Bike Demonstration

Air Bike

3 Sets x 40 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 12 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 20 Reps

Push-Up Demonstration

Push-Up

3 Sets x 25 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 20 Reps

Step Machine Demonstration

Step Machine

1 Set

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 20 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

3 Sets x 20 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 20 Reps

Day 4

Back & Shoulders

Est. 70 min

12 exercises

Air Bike Demonstration

Air Bike

3 Sets x 40 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 12 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

3 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 20 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps