240807JamesLeeKorea's 4 Days Plan - JEFIT

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240807JamesLeeKorea's 4 Days Plan - JEFIT

240807JamesLeeKorea's 4 Days Plan banner

240807JamesLeeKorea's 4 Days Plan

AUTOPLAYAUDIO TIP

Bulking

Intermediate

None

Plan Details

The 240807JamesLeeKorea's 4 Days Plan routine by JamesLeeKorea is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

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Routine detail

Day 1

Legs and Sh.s

Est. 152 min

14 exercises

Step Machine Demonstration

Step Machine

1 Set

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

8 Sets x 10 Reps

Machine Squat Demonstration

Machine Squat

4 Sets x 10 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

5 Sets x 10 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

7 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

5 Sets x 10 Reps

T Bar Prone Row Demonstration

T Bar Prone Row

5 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 10 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

5 Sets x 10 Reps

Cable Crunch Demonstration

Cable Crunch

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 10 Reps

Day 2

Back and Legs

Est. 148 min

14 exercises

Step Machine Demonstration

Step Machine

1 Set

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 10 Reps

T Bar Prone Row Demonstration

T Bar Prone Row

5 Sets x 10 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

8 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 10 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

6 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Cable Crunch Demonstration

Cable Crunch

3 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

5 Sets x 10 Reps

Day 3

Chest and Arms

Est. 148 min

14 exercises

Step Machine Demonstration

Step Machine

1 Set

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

5 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

5 Sets x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

7 Sets x 10 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

5 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

5 Sets x 18 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

T Bar Prone Row Demonstration

T Bar Prone Row

5 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Cable Crunch Demonstration

Cable Crunch

3 Sets x 10 Reps

Day 4

Wake Up B.W.T.

Est. 17 min

7 exercises

Frog stretch Demonstration

Frog stretch

1 Set

Pigeon stretch Demonstration

Pigeon stretch

2 Sets

Frog stretch Demonstration

Frog stretch

1 Set

Bridge Demonstration

Bridge

1 Set

Plank Demonstration

Plank

1 Set

Push-Up Demonstration

Push-Up

1 Set x 20 Reps

Wall Calf Stretch Demonstration

Wall Calf Stretch

2 Sets x 1 Reps