eddie.giraldo's 4 Days Plan - JEFIT

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eddie.giraldo's 4 Days Plan - JEFIT

eddie.giraldo's 4 Days Plan banner

eddie.giraldo's 4 Days Plan

AUTOPLAYAUDIO TIP

General

Beginner

Barbell

Plan Details

The eddie.giraldo's 4 Days Plan routine by eddie.giraldo is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Any

Day #2 back and bi

Est. 70 min

9 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

3 Sets x 8 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 4 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 4 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 4 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 4 Reps

Any

Core

Est. 48 min

7 exercises

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 7 Reps

Hanging Knee Raise Rotation Demonstration

Hanging Knee Raise Rotation

3 Sets x 7 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

3 Sets x 8 Reps

Crunch Demonstration

Crunch

3 Sets x 7 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 7 Reps

Superman Demonstration

Superman

3 Sets

Plank Demonstration

Plank

3 Sets

Any

Day #1Legs

Est. 85 min

11 exercises

Barbell Squat Demonstration

Barbell Squat

6 Sets x 7 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 7 Reps

Barbell Single-Leg Squat Demonstration

Barbell Single-Leg Squat

3 Sets x 7 Reps

Barbell Romanian Deadlift From Deficit Demonstration

Barbell Romanian Deadlift From Deficit

3 Sets x 7 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

3 Sets x 7 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

3 Sets x 8 Reps

Stability Ball Hamstring Curl to Bridge Demonstration

Stability Ball Hamstring Curl to Bridge

3 Sets x 7 Reps

Hip Adduction Demonstration

Hip Adduction

3 Sets x 7 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

3 Sets x 7 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

6 Sets x 7 Reps

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

3 Sets x 8 Reps

Any

Day #3 Shoulder

Est. 49 min

7 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

6 Sets x 7 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 7 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 7 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

3 Sets x 7 Reps

Dumbbell External Rotation Demonstration

Dumbbell External Rotation

3 Sets x 7 Reps

Exercise Band Reverse Fly Demonstration

Exercise Band Reverse Fly

3 Sets x 7 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 7 Reps

Any

Day #4 Legs

Est. 56 min

9 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 8 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 8 Reps

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

3 Sets x 8 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

3 Sets x 8 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

3 Sets x 8 Reps

Stability Ball Hamstring Curl to Bridge Demonstration

Stability Ball Hamstring Curl to Bridge

3 Sets x 8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 8 Reps

Any

Day #5 Chest and Tri

Est. 56 min

8 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

6 Sets x 7 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 7 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 7 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 7 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Barbell Tricep Press (Supine) Demonstration

Barbell Tricep Press (Supine)

3 Sets x 4 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 7 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 7 Reps

Any

Glutes

Est. 19 min

2 exercises

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

6 Sets x 8 Reps

Dumbbell Bicep Curl Step-Up Demonstration

Dumbbell Bicep Curl Step-Up

3 Sets x 8 Reps