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4 day Amy
General
Intermediate
Barbell
Plan Details
The 4 day Amy routine by erik.van.santvoort is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 51 min
8 exercises
Kneeling Landmine Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
TRX Chest press
3 Sets x 8 Reps
TRX Chest Fly
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Tue
Legs & Abs
Est. 53 min
9 exercises
TRX Squat
3 Sets x 8 Reps
TRX Lunge
3 Sets x 8 Reps
TRX Hamstring Pull-In/Hamstring Curl
3 Sets x 8 Reps
TRX Calf raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Medicine Ball Rotation
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Wed
Back & Biceps
Est. 65 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
TRX Low Row
3 Sets x 8 Reps
Fri
Schoulders & Abs
Est. 82 min
13 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Front Incline Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
TRX Standing Fall Out
3 Sets x 8 Reps
TRX Plank
3 Sets
TRX Side Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
