4-Day Split Program #2 - JEFIT

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4-Day Split Program #2 - JEFIT

4-Day Split Program #2 banner

4-Day Split Program #2

General

Advanced

Machine strength

Plan Details

The 4-Day Split Program #2 routine by JefitTeam is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.

This is a 4-day advanced level program that breaks the muscle groups up in order to be worked on a specific day. Each session will take 60-90 minutes to complete. The routine looks like this: Day 1: Back & Biceps (workout time: 57-minutes) Day 2: Chest & Triceps (workout time: 63-minutes) Day 3: Rest Day Day 4: Legs & Core (workout time: 90-minutes) Day 5 Shoulder & Forearms (workout time: 57-minutes) Day 6: Rest Day Day 7: "Active" Rest Day Stay Strong Together, MICHAEL WOOD, CSCS Jefit

Routine detail

Day 1

Workout 1: Back & Biceps

Est. 55 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Day 2

Workout 2: Chest & Triceps

Est. 56 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

3 Sets x 8 Reps

Day 3

Day 3: Shoulders & Forearms

Est. 49 min

8 exercises

Arm Circles Demonstration

Arm Circles

1 Set

Posterior Capsule Stretch Demonstration

Posterior Capsule Stretch

1 Set

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

3 Sets x 8 Reps

Barbell Push Press Demonstration

Barbell Push Press

3 Sets x 8 Reps

Barbell Wrist Curl (Palms Down) Demonstration

Barbell Wrist Curl (Palms Down)

4 Sets x 10 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 10 Reps

Day 4

Workout 4: Legs & Core

Est. 86 min

14 exercises

Prisoner Squat Demonstration

Prisoner Squat

1 Set x 8 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

1 Set x 12 Reps

Scorpion Demonstration

Scorpion

1 Set x 8 Reps

Iron Cross Stretch Demonstration

Iron Cross Stretch

1 Set x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 6 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 6 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 15 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 12 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 8 Reps

Cable Side Bend Demonstration

Cable Side Bend

3 Sets x 15 Reps