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Fitness 4 split
General
Intermediate
Machine strength
Plan Details
The Fitness 4 split routine by KOOKen is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Chest and triceps Back and biceps Legs Shoulders and abs
Routine detail
Mon
Legs
Est. 67 min
8 exercises
Smith Machine Squat
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Treadmill Running
1 Set
Tue
Shoulders and abs
Est. 63 min
7 exercises
Barbell Military Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Seated Front Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
2 Sets x 10 Reps
Leg Raise with Hip Thrust
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Treadmill Running
1 Set
Thu
Back and biceps
Est. 64 min
8 exercises
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Dumbbell Incline Hammer Curl
2 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
2 Sets x 10 Reps
EZ Bar Close Grip Curl
2 Sets x 10 Reps
Treadmill Running
1 Set
Fri
Chest , triceps and traps
Est. 63 min
8 exercises
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Barbell Bench Press (Close Grip)
2 Sets x 10 Reps
Barbell Shrug
3 Sets x 15 Reps
Treadmill Running
1 Set
