4 Day JMosk
General
Beginner
Machine strength
Plan Details
The 4 Day JMosk routine by jmosk is a 6 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
Chest Tri
9 exercises
Machine Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Step Machine
1 Set
Day 2
Back Bi
9 exercises
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 3
Abs Copy
2 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Recumbent Bike
1 Set
Day 3
Abs
2 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Recumbent Bike
1 Set
Day 4
Rest Cardio
1 exercise
Stationary Bike
1 Set
Day 5
Legs
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Elliptical Training
1 Set
