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Do4a
General
Beginner
Machine strength
Plan Details
The Do4a routine by bshn is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Грудь+бицепÑ2
Est. 43 min
4 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Barbell Curl
5 Sets x 15 Reps
Mon
Грудь+бицепÑ
Est. 67 min
6 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Barbell Curl
5 Sets x 15 Reps
Machine Bench Press
5 Sets x 15 Reps
Machine Incline Chest Press
5 Sets x 15 Reps
Wed
Спина+трицепÑ2
Est. 50 min
4 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Back Hyperextension
2 Sets x 20 Reps
Barbell Overhead Tricep Extension
15 Sets x 3 Reps
Wed
Спина+трицепÑ
Est. 34 min
4 exercises
Machine Assisted Pull-Up
5 Sets x 12 Reps
Dumbbell Bent-Over Row
5 Sets x 12 Reps
Back Hyperextension
1 Set x 20 Reps
Barbell Overhead Tricep Extension
3 Sets x 12 Reps
Fri
ноги+дельты Ñредний пучок
Est. 71 min
6 exercises
Smith Machine Bench Squat
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
жим жопой
5 Sets x 15 Reps
Machine Calf Press
5 Sets x 15 Reps
Barbell Military Press
5 Sets x 5 Reps
Fri
ноги+дельты Ñредний пучок2
Est. 66 min
6 exercises
Dumbbell Lunge
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 15 Reps
Barbell Romanian Deadlift
5 Sets x 10 Reps
жим жопой
5 Sets x 15 Reps
Machine Calf Press
5 Sets x 15 Reps
Barbell Military Press
5 Sets x 5 Reps
