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4 day strength 1 day cardio
AUDIO TIP
General
Beginner
None
Plan Details
The 4 day strength 1 day cardio routine by jamesracarr is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
push (chest,shoulders,tris)
Est. 41 min
6 exercises
Barbell Bench Press
4 Sets x 8,8,7,6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Landmine Kneeling One-Arm Press
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dip
3 Sets x 6,8,4 Reps
Tue
cardio
Est. 123 min
2 exercises
Indoor Cycling
1 Set
Treadmill Running
1 Set
Wed
pull (back, biceps)
Est. 40 min
6 exercises
Barbell Bent-Over Row
4 Sets x 10,10,12,12 Reps
Pull-Up
3 Sets x 3,2,2 Reps
landmine meadow row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10,14,10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8,6,6 Reps
Thu
legs
Est. 36 min
5 exercises
Barbell Squat
3 Sets x 15,12,10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
landmine reverse lunge
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 16,17,17 Reps
Fri
upper mix (chest,back,arms)
Est. 42 min
6 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
