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4 day workout - mkrak
General
Advanced
Machine strength
Plan Details
The 4 day workout - mkrak routine by mkraker is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
5 day total body workout Day 1: Legs, abs Day 2: Chest, triceps, cardio Day 3: Rest Day 4: Back, biceps, abs Day 5: Shoulders, traps, forearms, cardio
Routine detail
Mon
legs
Est. 78 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
5 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
ab ripper x
1 Set x 349 Reps
Tue
chest and triceps
Est. 92 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Svend Press
5 Sets x 20 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 24 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 15 Reps
Step Machine
1 Set
Thu
back and biceps
Est. 96 min
9 exercises
Barbell Deadlift
4 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 24 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
5 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 24 Reps
Dumbbell Incline Curl
5 Sets x 20 Reps
ab ripper x
1 Set x 349 Reps
Fri
shoulders, traps, forearms
Est. 87 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Smith Machine Shoulder Press
5 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 15 Reps
Step Machine
1 Set
