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4 day Fitness
General
Advanced
Machine strength
Plan Details
The 4 day Fitness routine by gymtonicauckland is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
4 day fitness routine
Routine detail
Mon
Upper
Est. 63 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Rowing
1 Set
Tue
Lower body
Est. 58 min
6 exercises
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Yoga
1 Set
Thu
Upper body
Est. 63 min
6 exercises
Cable Rope Seated Row
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Stationary Bike
1 Set
Fri
Lower body
Est. 36 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Kettlebell Dead Clean
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
