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4 days on 1 off
General
Intermediate
Machine strength
Plan Details
The 4 days on 1 off routine by Alonso93 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Pecho, Tricep
Est. 33 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Day 2
Hombros, abs
Est. 34 min
7 exercises
Barbell Push Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Day 3
Espalda, Bicep
Est. 39 min
8 exercises
Pull-Up
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Day 4
Piernas, abs
Est. 28 min
6 exercises
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
