JD Plan
General
Beginner
None
Plan Details
The JD Plan routine by juhidhuka is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
The norm
Routine detail
Day 1
Triceps and shoulder
Est. 0 min
6 exercises
Dumbbell Tricep Extension
4 Sets x 12,14,11,12 Reps
Dumbbell Shoulder Abduction
3 Sets x 9,10,8 Reps
Barbell Upright Row
3 Sets x 9,9,11 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,17,10,12 Reps
Machine Dip
3 Sets x 8,10,10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12,12,9 Reps
Day 2
Lower 1
Est. 0 min
5 exercises
Machine Hip Thrust
3 Sets x 12,8,9 Reps
Machine Calf Raise
3 Sets x 12,12,11 Reps
Machine Leg Press
3 Sets x 6,6,5 Reps
Machine Leg Extension
3 Sets x 10,12,12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Day 3
Back and biceps
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,7 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10,10,9 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12,11,10 Reps
Machine Reverse Fly
3 Sets x 10,9,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,11,10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10,10,9 Reps
Day 4
Lower 2
Est. 0 min
5 exercises
Machine Hip Adduction
3 Sets x 15,12,10 Reps
Machine Hip Abduction
3 Sets x 14,12,12 Reps
Glute Kickback
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15,13,11,10 Reps
Kettlebell Goblet Squat
3 Sets x 7,8,7 Reps
