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week 3/4
General
Beginner
Machine strength
Plan Details
The week 3/4 routine by Tomyossowski is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Thu
shoulder
Est. 40 min
5 exercises
Barbell Military Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 7 Reps
Dumbbell Alternating Reverse Fly
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 7 Reps
Cable External Rotation
3 Sets x 10 Reps
Any
tri bi
Est. 37 min
4 exercises
Barbell Bench Press (Close Grip)
3 Sets x 7 Reps
Preacher Curl Machine
3 Sets x 7 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 7 Reps
Barbell Tricep Extension
3 Sets x 7 Reps
Any
back
Est. 45 min
5 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 5 Reps
iso row pallets weight
4 Sets x 6 Reps
Cable Drag Curl
4 Sets x 7 Reps
Any
chest
Est. 46 min
6 exercises
Leverage Decline Chest Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
4 Sets x 5 Reps
Machine Assisted Dip
3 Sets x 5 Reps
Leverage Incline Chest Press
3 Sets x 7 Reps
Any
leg forarm
Est. 39 min
5 exercises
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Supination (Side-Lying)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 7 Reps
