Jefit Lifting Routine for Females
General
Intermediate
Machine strength
Plan Details
The Jefit Lifting Routine for Females routine by EliseRed is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Lower Body Workout Day
Est. 0 min
10 exercises
Jump Squat
2 Sets x 8 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Tue
Cardio
Est. 0 min
2 exercises
Walking
3 Sets
Jump Rope
3 Sets
Wed
Upper Body Workout Day
Est. 0 min
11 exercises
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Fri
Abs & Core Workout Day
Est. 0 min
11 exercises
Stability Ball Weighted Sit-Up
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Kettlebell Double Windmill
3 Sets x 8 Reps
Kettlebell Leg Pass
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
