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4Philli
General
Intermediate
Machine strength
Plan Details
The 4Philli routine by mirko084 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Brust/ Bizeps
Est. 88 min
10 exercises
Elliptical Training
1 Set
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Preacher Curl
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
8 Sets x 14 Reps
Wed
Rücken/ Trizeps/ Waden
Est. 99 min
10 exercises
Elliptical Training
1 Set
Machine Seated Calf Raise
5 Sets x 10 Reps
Bodyweight Calf Raise
5 Sets x 20 Reps
Rear Pull-Up (Wide Grip)
5 Sets x 10 Reps
Weighted Tricep Dip
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable High Pulley Tricep Extension
5 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 10 Reps
Barbell Reverse Grip Tricep Extension
5 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
8 Sets x 14 Reps
Any
Beine/ Bauch/ Schultern
Est. 104 min
13 exercises
Elliptical Training
1 Set
Barbell Deep Squat
4 Sets x 10 Reps
Bench Leg Raise (Supine)
4 Sets x 10 Reps
Barbell Clean Deadlift
4 Sets x 10 Reps
Sit-Up
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
