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4 Split Strength endurance training
General
Intermediate
Machine strength
Plan Details
The 4 Split Strength endurance training routine by Dan15 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest, Triceps and ABS
Est. 61 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dip
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 10 Reps
Bench Oblique Crunch
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 2
Back, Biceps
Est. 59 min
9 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Back Hyperextension
2 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Weight Plate Reverse Curl
3 Sets x 10 Reps
Cable Pulldown Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Day 3
Shoulders and ABS
Est. 53 min
8 exercises
Barbell Military Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Cable Seated Crunch
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Day 4
Legs
Est. 40 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 15 Reps
Barbell Front Squat
2 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Ankle Circles
2 Sets x 15 Reps
