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4 days plan
AUDIO TIP
General
Beginner
None
Plan Details
The 4 days plan routine by kumma is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Back
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 10,10,12,12,12,12 Reps
Cable Seated Row
6 Sets x 10,10,12,12,12,12 Reps
Ab Crunch (Gymleco)
3 Sets x 12 Reps
Leg Raise
3 Sets x 15 Reps
Cable V Bar Pulldown
6 Sets x 10,10,8,12,12,10 Reps
Pullover (Gymleco)
6 Sets x 10,10,12,12,12,12 Reps
Biceps Curl (Hammer Strength)
6 Sets x 10,10,12,12,12,12 Reps
Day 2
leg
Est. 0 min
7 exercises
Hack Squat (Gymleco)
6 Sets x 10 Reps
Leg press (Hammer Strength)
6 Sets x 10 Reps
Ab Crunch (Gymleco)
3 Sets x 12 Reps
Leg Extension (Lifefitness)
6 Sets x 10 Reps
Leg Curl (Lifefitness)
6 Sets x 10 Reps
Dumbbell Seated Hammer Curl
6 Sets x 12 Reps
Leg Raise
3 Sets x 15 Reps
Day 3
Chest
Est. 0 min
7 exercises
Incline Press (Hammer Strength)
6 Sets x 10,10,12,12,12,12 Reps
Machine Dip
6 Sets x 10,10,12,12,12,12 Reps
Ab Crunch (Gymleco)
3 Sets x 12 Reps
Leg Raise
3 Sets x 15 Reps
Bench Press Machine (Hammer Strength)
6 Sets x 10,10,10,10,10,8 Reps
Pectoral Fly (Hammer Strength)
6 Sets x 10,10,12,12,12,12 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 10,10,12,12,12,12 Reps
Day 4
Shoulder
Est. 0 min
7 exercises
Standing Side Lateral (Gymleco)
6 Sets x 10,10,12,12,12,12 Reps
Glute Drive (Nautilus)
6 Sets x 10,10,12,12,12,12 Reps
Deltoid Press Circular
6 Sets x 10,10,12,12,12,12 Reps
Ab Crunch (Gymleco)
3 Sets x 12 Reps
Cable Rope Face Pull
6 Sets x 10,10,12,12,12,12 Reps
Hip Abductor (Matrix)
6 Sets x 10,10,12,12,12,12 Reps
Leg Raise
3 Sets x 15 Reps
