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charlotte_fitness

matthew.beard.nm

A1legged_weightlifter's 4 Day Plan

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Advanced

Tags :

Description

Monday

Push Day

Muscle

Exercise Name

Timer

Reps

Sets

Track

Walking

30 min

-

-

Progress Chart

Cable Rope Face Pull

30 sec

12

4

Progress Chart

Cable Tricep Pushdown (Rope)

30 sec

12

4

Progress Chart

Cable Mid Chest Crossover

30 sec

12

4

Progress Chart

Dumbbell Lateral Raise

10 sec

12

4

Progress Chart

Dumbbell Seated Shoulder Press

30 sec

12

4

Progress Chart

Barbell Incline Bench Press

30 sec

12

4

Progress Chart

Barbell Bench Press

30 sec

12

4

Progress Chart

Barbell Military Press

30 sec

12

6

Progress Chart

Dumbbell Incline Bench Press

10 sec

12

4

Progress Chart

Dumbbell Incline Fly

15 sec

12

4

Progress Chart

Dumbbell Shoulder Shrug

30 sec

12

4

Progress Chart

Dumbbell Pullover

30 sec

12

4

Progress Chart

Cable Rope Overhead Tricep Extension

30 sec

12

4

Progress Chart

Cable Tricep Pushdown (V-Bar)

30 sec

12

4

Progress Chart

Machine Fly

30 sec

12

4

Progress Chart

Leverage Decline Chest Press

30 sec

12

4

Progress Chart

Tuesday

Pull Day

Muscle

Exercise Name

Timer

Reps

Sets

Track

Walking

30 min

-

-

Progress Chart

Pull-Up

30 sec

12

4

Progress Chart

Barbell Hang Snatch

30 sec

12

4

Progress Chart

Barbell Romanian Deadlift

30 sec

12

4

Progress Chart

Barbell Bent-Over Row

30 sec

12

4

Progress Chart

Back Hyperextension

30 sec

12

4

Progress Chart

Machine Bicep Curl

30 sec

12

4

Progress Chart

Machine Lat Pulldown

30 sec

12

4

Progress Chart

Cable Upper Row

30 sec

12

4

Progress Chart

Cable Rope Hammer Curl

30 sec

12

4

Progress Chart

Leverage Machine Iso Row

30 sec

12

4

Progress Chart

Leverage Machine Shrug

30 sec

12

4

Progress Chart

Dumbbell Alternating Bicep Curl

30 sec

12

4

Progress Chart

Machine Reverse Fly

30 sec

12

4

Progress Chart

Wednesday

Leg Day

Muscle

Exercise Name

Timer

Reps

Sets

Track

Walking

30 min

-

-

Progress Chart

Bodyweight Squat

30 sec

100

1

Progress Chart

Dumbbell Single-Leg Cobra

30 sec

12

4

Progress Chart

Barbell Bulgarian Split Squat

30 sec

12

4

Progress Chart

Machine Hip Abduction

30 sec

12

4

Progress Chart

Machine Hip Adduction

30 sec

12

4

Progress Chart

Donkey Calf Raise

5 sec

12

4

Progress Chart

Glute Kickback

30 sec

12

4

Progress Chart

Machine Leg Extension

30 sec

12

4

Progress Chart

Machine Leg Curl (Prone)

30 sec

12

4

Progress Chart

Machine Calf Raise

30 sec

12

4

Progress Chart

Machine Leg Press

30 sec

12

4

Progress Chart

Machine Seated Calf Raise

30 sec

12

4

Progress Chart

Barbell Hip Thrust

30 sec

12

4

Progress Chart

Hack Squat

30 sec

12

4

Progress Chart

Thursday

Mobility Day

Muscle

Exercise Name

Timer

Reps

Sets

Track

Walking

30 min

-

-

Progress Chart

Dynamic Chest Stretch

30 sec

-

4

Progress Chart

Kneeling Hip Flexor

30 sec

-

4

Progress Chart

Kneeling Forearm Stretch

30 sec

-

4

Progress Chart

Cobra

30 sec

-

4

Progress Chart

Cat Stretch

30 sec

-

4

Progress Chart

Bridge

30 sec

-

4

Progress Chart

Push-Up

30 sec

12

4

Progress Chart

Superman

30 sec

-

4

Progress Chart

Scorpion

30 sec

-

4

Progress Chart

Stability Ball Ab Curl

30 sec

12

4

Progress Chart

Yoga

30 min

-

-

Progress Chart

ANY

[2023-11-21] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

30 sec

12

4

Progress Chart