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kevin.wezen's 4 Days Plan
AUDIO TIP
General
Beginner
None
Plan Details
The kevin.wezen's 4 Days Plan routine by kevin.wezen is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
chest sho tri
Est. 63 min
8 exercises
Barbell Bench Press
5 Sets x 20,15,8,8,8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tue
leg back bi
Est. 62 min
8 exercises
Barbell Squat
5 Sets x 20,15,8,8,8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Pull-Up
3 Sets x 15 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Wed
cardio abs
Est. 143 min
10 exercises
Indoor Cycling
1 Set
Jump Rope
1 Set
Hanging Leg Raise
3 Sets x 15 Reps
Barbell Seated Twist
3 Sets x 30 Reps
V-Up
3 Sets x 15 Reps
Superman
3 Sets
neck curl to chest
2 Sets x 15 Reps
neck extension to back
2 Sets x 15 Reps
neck lateral to shoulder
2 Sets x 30 Reps
neck rotation side to side
2 Sets x 30 Reps
Thu
chest sho tri
Est. 67 min
8 exercises
Barbell Incline Bench Press
5 Sets x 20,15,8,8,8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15,12,12 Reps
Dip
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 24 Reps
Fri
Leg back bi
Est. 66 min
8 exercises
Barbell Deadlift
5 Sets x 20,12,8,8,8 Reps
Barbell Front Squat
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Chin-Up (Close Grip)
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 16 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 16 Reps
Sat
cardio abs
Est. 146 min
11 exercises
Indoor Cycling
1 Set
Jump Rope
1 Set
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Decline Bench Leg Raise
3 Sets x 15 Reps
Superman
3 Sets
neck curl to chest
2 Sets x 15 Reps
neck extension to back
2 Sets x 15 Reps
neck lateral to shoulder
2 Sets x 30 Reps
neck rotation side to side
2 Sets x 30 Reps
Wrist Roller
2 Sets x 2 Reps
