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Droid 4 Day P.H.U.L
AUDIO TIP
General
Beginner
None
Plan Details
The Droid 4 Day P.H.U.L 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. 46 min
7 exercises
Dumbbell Bench Press
4 Sets x 6,8,8,8 Reps
Barbell Bent-Over Row
4 Sets x 5,8,8,8 Reps
3 Sets x 5,8,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
3 Sets x 15,20,20 Reps
Barbell Curl
3 Sets x 8,10,10 Reps
3 Sets x 8,10,10 Reps
Day 2
Lower
Est. 47 min
7 exercises
Barbell Squat
4 Sets x 5,8,8,8 Reps
Barbell Deadlift
3 Sets x 3,5,5 Reps
Machine Leg Press
3 Sets x 8,10,10 Reps
Machine Leg Curl (Prone)
3 Sets x 6,10,10 Reps
Machine Calf Raise
4 Sets x 8,10,10,10 Reps
Cable Pallof Press with Rotation
3 Sets x 10,12,12 Reps
Plank
3 Sets
Day 3
Upper
Est. 52 min
7 exercises
Machine Incline Chest Press
4 Sets x 8,12,12,12 Reps
4 Sets x 8,12,12,12 Reps
Dumbbell Lateral Raise
4 Sets x 12,15,15,15 Reps
3 Sets x 12,15,15 Reps
Dumbbell Incline Fly
3 Sets x 10,15,15 Reps
Dumbbell Incline Curl
3 Sets x 10,12,12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,12,12 Reps
Day 4
Lower
Est. 38 min
5 exercises
Hack Squat
4 Sets x 10,12,12,12 Reps
Barbell Romanian Deadlift
4 Sets x 8,12,12,12 Reps
Machine Seated Calf Raise
3 Sets x 12,15,15 Reps
Hanging Leg Raise
3 Sets x 10,15,15 Reps
Decline Oblique Crunch
3 Sets x 12,15,15 Reps
