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Tammy’s 4 Day Strength Training
AUDIO TIP
General
Beginner
None
Plan Details
The Tammy’s 4 Day Strength Training routine by BraeF is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
Chest/Triceps
Est. 0 min
7 exercises
Machine Inner Chest Press
3 Sets x 10,8,8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Fly
3 Sets x 10,5,8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Paloff Press
3 Sets x 8 Reps
Thu
Back/Biceps
Est. 0 min
7 exercises
Smith Machine Deadlift
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 12,6,5 Reps
Cable Bicep Curl
3 Sets x 11,7,6 Reps
Dumbbell One-Arm Row
3 Sets x 10,10,9 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Kettlebell Suitcase Carry
3 Sets x 8 Reps
Sat
Legs
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 8,7,7 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12,12,8 Reps
Machine Leg Extension
3 Sets x 8,5,8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Sun
Shoulders, Calves + Core
Est. 0 min
7 exercises
Machine Shoulder Press
3 Sets x 12,8,7 Reps
Machine Reverse Fly
3 Sets x 10,4,8 Reps
Calf Press On Leg Press
3 Sets x 20,13,10 Reps
Dumbbell Lateral Raise
3 Sets x 11,7,8 Reps
Cable One-Arm Row
3 Sets x 12,7,10 Reps
Dumbbell Front Raise
3 Sets x 8,6,10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12,9,8 Reps
