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Big 4 & Accessories
General
Intermediate
Dumbbell
Plan Details
The Big 4 & Accessories routine by DaveFr is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Big 4 (Squat, Deadlift, Bench Press & Overhead Press) with assistance work.
Routine detail
Mon
Deadlift
Est. 42 min
6 exercises
Treadmill Running
1 Set
Barbell Deadlift
4 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Tue
Bench
Est. 64 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 5 Reps
Dip
3 Sets x 5 Reps
Dumbbell Tricep Extension
3 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Rear Deltoid Row
3 Sets x 5 Reps
Dumbbell Seated Bicep Curl
3 Sets x 5 Reps
Thu
Squat
Est. 60 min
9 exercises
Treadmill Running
1 Set
Barbell Curl
4 Sets x 5 Reps
Dumbbell Seated Bicep Curl
4 Sets x 5 Reps
Elbows-In Dumbbell Row on Bench (Bat Wings)
3 Sets x 5 Reps
Barbell Squat
4 Sets x 5 Reps
Barbell Drag Curl
3 Sets x 5 Reps
Bench Weighted Decline Crunch
3 Sets x 5 Reps
Wrist Roller
3 Sets x 1 Reps
Calf Press On Leg Press
3 Sets x 5 Reps
Fri
Overhead Press
Est. 49 min
7 exercises
Treadmill Running
1 Set
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
