Ned 4 days
General
Beginner
Machine strength
Plan Details
The Ned 4 days routine by nedelina.alexieva is a 7 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
Mon
Workout 1
12 exercises
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Tue
Workout 2
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Machine Back Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Wed
Back
0 exercises
This day is empty
Thu
Workout 1 Copy
12 exercises
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Fri
Workout 2 Copy
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Machine Back Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Sat
Rest
0 exercises
This day is empty
Sun
Rest
0 exercises
This day is empty
