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4-day Routine with Carlitos&â„¢
General
Intermediate
Machine strength
Plan Details
The 4-day Routine with Carlitos&â„¢ routine by HugoRojas1 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Back and Legs
Est. 141 min
13 exercises
Treadmill Running
3 Sets
Cable Elevated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 6 Reps
Decline Bench Weighted Twist
3 Sets x 15 Reps
Plank
3 Sets
Thu
Biceps and Forearms
Est. 81 min
12 exercises
Barbell Preacher Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 6 Reps
Barbell Reverse Curl
3 Sets x 6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 6 Reps
Dumbbell Twist
3 Sets x 6 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 6 Reps
Bench Weighted Decline Crunch
3 Sets x 25 Reps
Decline Bench Weighted Twist
3 Sets x 25 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Fri
Shoulders and Triceps
Est. 96 min
15 exercises
Barbell Military Press
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Barbell Upright Row
3 Sets x 6 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Barbell Front Raise
3 Sets x 6 Reps
Clean and Press / Snatch
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Single-Leg Bench Dip
3 Sets x 6 Reps
Air Bike
3 Sets x 25 Reps
Crunch
3 Sets x 25 Reps
In and Outs
3 Sets x 25 Reps
Bench Leg Raise (Supine)
3 Sets x 10 Reps
Sun
Chest
Est. 79 min
11 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Cable Lower Chest Raise
3 Sets x 6 Reps
Air Bike
3 Sets x 25 Reps
Crunch
3 Sets x 25 Reps
In and Outs
3 Sets x 25 Reps
Bench Leg Raise (Supine)
3 Sets x 10 Reps
