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4 Weeks to Shred
General
Beginner
Machine strength
Plan Details
The 4 Weeks to Shred routine by HydroChico is a 16 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Back/Biceps
Est. 40 min
8 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 5,10,15 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 5,10,15 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 5,10,15 Reps
T Bar Row
3 Sets x 5,10,15 Reps
Preacher Curl Machine
3 Sets x 5,10,15 Reps
Cable Standing Curl
3 Sets x 5,10,15 Reps
Machine Seated Calf Raise
3 Sets x 5,10,15 Reps
Hanging Leg Raise
3 Sets x 25 Reps
Day 2
Delts/Triceps
Est. 33 min
7 exercises
Machine Shoulder Press
3 Sets x 5,10,15 Reps
Machine Reverse Fly
3 Sets x 5,10,15 Reps
Machine Deltoid Raise
3 Sets x 5,10,15 Reps
Smith Machine Shrug
3 Sets x 5,10,15 Reps
Cable Shoulder Extension
3 Sets x 10,20,30 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10,20,30 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10,15,20 Reps
Day 4
Legs
Est. 19 min
4 exercises
Machine Leg Extension
3 Sets x 10,20,30 Reps
Hack Squat (Narrow Stance)
3 Sets x 10,20,30 Reps
Machine Single-Leg Curl
3 Sets x 10,20,30 Reps
Hack Squat
3 Sets x 10,20,30 Reps
Day 5
Chest/Calves
Est. 34 min
5 exercises
Leverage Decline Chest Press
3 Sets x 10,20,30 Reps
Machine Incline Chest Press
3 Sets x 10,20,30 Reps
Cable Cross-Over
3 Sets x 10,20,30 Reps
Machine Calf Raise
3 Sets x 10,20,30 Reps
Sit-Up
5 Sets x 30 Reps
Day 8
Back/Biceps
Est. 35 min
6 exercises
Machine Vertical Row (Reverse Grip)
4 Sets x 10,10,20,10 Reps
Cable Seated Row
4 Sets x 10,10,20,10 Reps
Barbell Bent-Over Row
4 Sets x 10,10,20,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,10,20,10 Reps
Barbell Spider Curl
4 Sets x 10,10,20,10 Reps
Cable Standing Curl
4 Sets x 10,10,20,10 Reps
Day 9
Delts/Triceps
Est. 41 min
7 exercises
Dumbbell Rear Deltoid Row
4 Sets x 10,10,20,10 Reps
Machine Shoulder Press
4 Sets x 10,10,20,10 Reps
Dumbbell Lateral Raise
4 Sets x 10,10,20,10 Reps
Barbell Upright Row
4 Sets x 10,10,20,10 Reps
Cable Shoulder Extension
4 Sets x 10,10,20,10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10,10,20,10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10,10,20,10 Reps
Day 11
Legs
Est. 23 min
4 exercises
Machine Leg Curl (Prone)
4 Sets x 10,10,20,10 Reps
Machine Leg Extension
4 Sets x 10,10,20,10 Reps
Machine Leg Press
4 Sets x 10,10,20,10 Reps
Smith Machine Squat
4 Sets x 10,10,20,10 Reps
Day 12
Chest/Calves
Est. 23 min
4 exercises
Machine Incline Chest Press
4 Sets x 10,10,20,10 Reps
Machine Inner Chest Press
4 Sets x 10,10,20,10 Reps
Cable Cross-Over
4 Sets x 10,10,20,10 Reps
Calf Press On Leg Press
4 Sets x 10,10,20,10 Reps
Day 15
Back/Biceps
Est. 42 min
8 exercises
Machine Lat Pulldown
3 Sets x 10,10,20 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10,10,20 Reps
Machine Seated Row
3 Sets x 10,10,20 Reps
Back Hyperextension
3 Sets x 10,10,20 Reps
Preacher Curl Machine
3 Sets x 10,10,20 Reps
Barbell Curl
3 Sets x 10,10,20 Reps
Machine Seated Calf Raise
3 Sets x 10,10,20 Reps
Leg Raise with Hip Thrust
3 Sets x 20 Reps
Day 16
Delts/Triceps
Est. 33 min
7 exercises
Dumbbell Seated Front Raise
3 Sets x 10,10,20 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10,10,20 Reps
Cable Reverse Fly
3 Sets x 10,10,20 Reps
Dumbbell Shoulder Shrug
3 Sets x 10,10,20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,10,20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10,10,20 Reps
Cable Low Tricep Extension (Supine)
3 Sets x 10,10,20 Reps
Day 18
Legs
Est. 19 min
4 exercises
Machine Leg Extension
3 Sets x 10,10,20 Reps
Hack Squat
3 Sets x 10,10,20 Reps
Machine Leg Curl (Prone)
3 Sets x 10,10,20 Reps
Hack Squat (Narrow Stance)
3 Sets x 10,10,20 Reps
Day 19
Chest/Calves
Est. 29 min
5 exercises
Machine Fly
3 Sets x 10,10,20 Reps
Dumbbell Decline Fly
3 Sets x 10,10,20 Reps
Cable Incline Fly
3 Sets x 10,10,20 Reps
Machine Calf Raise
3 Sets x 10,10,20 Reps
Crunch
4 Sets x 25 Reps
Day 22
Back/Biceps
Est. 34 min
6 exercises
Machine Seated Row
3 Sets x 10,10,20 Reps
Machine Seated Row
3 Sets x 10,10,20 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10,10,20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,10,20 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 10,10,20 Reps
Preacher Curl Machine
3 Sets x 10,10,20 Reps
Day 23
Delts/Triceps
Est. 46 min
9 exercises
Dumbbell Reverse Fly
3 Sets x 10,10,20 Reps
Dumbbell Upright Row
3 Sets x 10,10,20 Reps
Dumbbell Seated Front Raise
3 Sets x 10,10,20 Reps
Barbell Shrug
3 Sets x 10,10,20 Reps
Cable Shoulder Extension
3 Sets x 10,10,20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10,10,20 Reps
Cable Tricep Kickback
3 Sets x 10,10,20 Reps
Machine Seated Calf Raise
3 Sets x 10,10,20 Reps
Weighted Crunch
3 Sets x 20 Reps
Day 25
Legs
Est. 19 min
4 exercises
Machine Leg Extension
3 Sets x 10,10,20 Reps
Hack Squat
3 Sets x 10,10,20 Reps
Machine Seated Leg Curl
3 Sets x 10,10,20 Reps
Machine Leg Curl (Prone)
3 Sets x 10,10,20 Reps
Day 26
Chest/Calves
Est. 19 min
4 exercises
Machine Incline Chest Press
3 Sets x 10,10,20 Reps
Machine Inner Chest Press
3 Sets x 10,10,20 Reps
Cable Cross-Over
3 Sets x 10,10,20 Reps
Calf Press On Leg Press
3 Sets x 10,10,20 Reps
