4 Day Routine - Y
General
Beginner
Machine strength
Plan Details
The 4 Day Routine - Y routine by makers23 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
Back, Biceps & Forearm
7 exercises
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 16 Reps
Day 2
Chest & Triceps
8 exercises
Machine Inner Chest Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 8 Reps
Day 3
Back & Shoulders
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 16 Reps
Leg Raise
3 Sets x 8 Reps
Day 4
Leg Day
8 exercises
Cable Hip Abduction
3 Sets x 10 Reps
Exercise not found
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Plank
3 Sets
Rotational Crunch
3 Sets x 10 Reps
