Tifit e Jéfit
General
Beginner
Machine strength
Plan Details
The Tifit e Jéfit routine by EdLeme is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
upper lower in the gym - for those with a busy schedule and no time to do 90 minutes workouts
Routine detail
Day 1
Upper 1
Est. 51 min
8 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Plank
3 Sets
Crunch
3 Sets x 15 Reps
Scissor Kick
3 Sets x 15 Reps
Day 2
Lower 1
Est. 52 min
6 exercises
Prisoner Squat
5 Sets x 30 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Plank
3 Sets
Day 3
Upper 2
Est. 59 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Day 4
Lower 2
Est. 58 min
6 exercises
Machine Leg Press
5 Sets x 12 Reps
Smith Machine Stiff-Leg Deadlift
5 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Seated Calf Raise
4 Sets x 15 Reps
Plank
3 Sets
