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4 Day Strength
General
Intermediate
Dumbbell
Plan Details
The 4 Day Strength routine by supersean is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A workout I developed to maximize strength gains while burning calories.
Routine detail
Day 1
Day 1 Legs
Est. 35 min
4 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Day 2
Biceps and Shoulders
Est. 36 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Day 3
Chest and Triceps
Est. 47 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 6 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Day 4
Back
Est. 44 min
6 exercises
Pull-Up
3 Sets x 6 Reps
Barbell Deadlift
5 Sets x 5 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
