4 Day - My Custom Shortcut to Size
Bulking
Beginner
Machine strength
Plan Details
The 4 Day - My Custom Shortcut to Size routine by bhira2005 is a 4 day workout plan. It is a beginner 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
Day 1
Workout 1 - Chest Tri Calf
9 exercises
Barbell Bench Press (Wide Grip)
5 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 15 Reps
Dumbbell Incline Fly
5 Sets x 15 Reps
Barbell Tricep Press (Close Grip)
5 Sets x 15 Reps
Cable Mid Chest Crossover
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 15 Reps
Machine Calf Raise
5 Sets x 25 Reps
Machine Seated Calf Raise
5 Sets x 25 Reps
Day 2
Workout 2 Back Biceps Abs
11 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Seated Row
5 Sets x 15 Reps
Dumbbell Bent-Over Row
5 Sets x 15 Reps
Barbell Curl
5 Sets x 15 Reps
Dumbbell Incline Curl
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Cable One-Arm High Curl
5 Sets x 15 Reps
Bench Hip Thrust
5 Sets x 20 Reps
Oblique Crunch
5 Sets x 20 Reps
Cable Wood Chop
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Day 3
Workout 3 - Shoulder Calves
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Cable Reverse Fly
5 Sets x 15 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 25 Reps
Calf Press On Leg Press
5 Sets x 25 Reps
Day 4
Workout 4 - Legs Abs
10 exercises
Machine Leg Press (Wide Stance)
3 Sets x 20 Reps
Machine Squat
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Single-Leg Press
3 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Bench Hip Thrust
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
