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Alan 4 Day
General
Advanced
Dumbbell
Plan Details
The Alan 4 Day routine by ashrott is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Tue
Day 1
Est. 60 min
8 exercises
Chin-Up with Knee Raise
3 Sets x 6 Reps
Chin-Up (Close Grip)
2 Sets x 6 Reps
Barbell Push Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Press (Close Grip)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Wed
Day 2
Est. 41 min
5 exercises
Dumbbell Squat
4 Sets x 8 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Thu
Day 3
Est. 68 min
9 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell Shrug (Stability Ball)
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Sat
Day 4
Est. 61 min
7 exercises
Leverage Chest Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Reverse Spider Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
