4 day per week
General
Intermediate
Dumbbell
Plan Details
The 4 day per week routine by TurboJoeFitness 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
Tue
Chest
4 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Wed
Back
3 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Row
6 Sets x 12 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 12 Reps
Thu
Shoulders
3 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Fri
Arms and Legs
6 exercises
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Tricep Push-Up
2 Sets x 12 Reps
Dumbbell Squat
2 Sets x 12 Reps
Bodyweight Lunge
4 Sets x 12 Reps
