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dro 4 Day Split
AUDIO TIP
General
Beginner
None
Plan Details
The dro 4 Day Split routine by aleandrogreen is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Upper
Est. 65 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8,12,12 Reps
Machine Fly
3 Sets x 10,15,15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8,12,12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,15,15 Reps
Overhead tricep extension
3 Sets x 10,15,15 Reps
Band Pull Apart
3 Sets x 15,20,20 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Plank
3 Sets
Day 2
Lower
Est. 42 min
5 exercises
Barbell Squat
3 Sets x 8,10,10 Reps
Machine Leg Press
3 Sets x 15,13,15 Reps
Hack Squat
3 Sets x 10,12,12 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 4
Upper
Est. 69 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,12,12 Reps
Barbell Row
3 Sets x 8,12,12 Reps
Machine Seated Row
3 Sets x 10,15,15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10,15,15 Reps
Barbell Preacher Curl
3 Sets x 10,15,15 Reps
Cable One-Arm High Curl
3 Sets x 12,15,15 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12,15,15 Reps
Hanging Leg Raise
3 Sets x 12,11,9 Reps
Plank
3 Sets
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Day 5
lower
Est. 34 min
5 exercises
Barbell Romanian Deadlift
3 Sets x 8,12,12 Reps
Machine Leg Curl (Prone)
3 Sets x 10,15,15 Reps
Kettlebell Goblet Squat
3 Sets x 10,12,12 Reps
Back Hyperextension
3 Sets x 12,15,15 Reps
Machine Calf Raise
3 Sets x 10,15,15 Reps
