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4 DIAS
General
Intermediate
Dumbbell
Plan Details
The 4 DIAS routine by A.Roca is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
PECHO - TRICEPS
Est. 80 min
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 2
ESPALDA - BICEPS
Est. 99 min
16 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Kettlebell Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Day 3
HOMBRO - ANTEBRAZO
Est. 66 min
11 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Day 4
PIERNAS
Est. 92 min
15 exercises
Barbell Clean Pull
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 8 Reps
Barbell Power Snatch
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Squat to Shoulder Press
3 Sets x 8 Reps
Sissy Squat
3 Sets x 8 Reps
Day 5
ABS
Est. 101 min
10 exercises
Leg Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Decline Oblique Crunch
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Hundreds
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
