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?? 4? ?? (??+??)
AUDIO TIP
General
Intermediate
None
Plan Details
The ?? 4? ?? (??+??) routine by birdcastle is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Chest & Triceps
Est. 99 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,15,15 Reps
Machine Fly
3 Sets x 15 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Treadmill Running
2 Sets
Any
Leg Day
Est. 105 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 8 Reps
Step Machine
2 Sets
Any
Shoulder & Core
Est. 109 min
6 exercises
Barbell Shoulder Press
4 Sets x 15,15,15,10 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Alternating Floor Leg Raise
3 Sets x 8 Reps
Step Machine
1 Set
Barbell Upright Row
4 Sets x 15 Reps
Any
Back & Biceps
Est. 104 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 15,9,6 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Step Machine
2 Sets
