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4 week foundation - Week 4
General
Beginner
Machine strength
Plan Details
The 4 week foundation - Week 4 routine by max4260 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest, Triceps, Calves
Est. 71 min
8 exercises
Machine Incline Chest Press
5 Sets x 10 Reps
Machine Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 10 Reps
Stability Ball Dumbbell Kickback
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Tue
Legs & Abs
Est. 54 min
7 exercises
Dumbbell Squat
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Reverse Crunch
2 Sets x 20 Reps
Crunch
2 Sets x 20 Reps
Wed
REST
Est. 0 min
0 exercises
This day is empty
Thu
Shoulders & Calves
Est. 41 min
4 exercises
Dumbbell Shoulder Press
4 Sets x 12 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
10 Sets x 10 Reps
Fri
Back, Biceps & Abs
Est. 54 min
6 exercises
Dumbbell Bent-Over Row
5 Sets x 12 Reps
Cable Rope Lat Pulldown
5 Sets x 8 Reps
Machine Seated Row
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
