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4 Day Circuit Routine
General
Intermediate
Machine strength
Plan Details
The 4 Day Circuit Routine routine by milner.dean is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 101 min
16 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable Shrug
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Indoor Cycling
1 Set
Tue
Legs
Est. 87 min
14 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Decline Crunch
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Elliptical Training
1 Set
Indoor Cycling
1 Set
Thu
Back and Biceps
Est. 76 min
12 exercises
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Kettlebell Renegade Row
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Indoor Cycling
1 Set
Elliptical Training
1 Set
Fri
Legs/Arms (Aux)
Est. 80 min
12 exercises
Barbell Front Squat
3 Sets x 10 Reps
Barbell Bench Squat
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
Alan Fucker
3 Sets x 10 Reps
Indoor Cycling
1 Set
Elliptical Training
1 Set
