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4 Rounds 4 Strength
General
Advanced
Machine strength
Plan Details
The 4 Rounds 4 Strength routine by ljeve is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 120 min
19 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
2 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Rowing
1 Set
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
2 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Rowing
1 Set
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
2 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Rowing
1 Set
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
2 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
Wed
Shoulders
Est. 176 min
20 exercises
Rowing
3 Sets
Barbell Military Press
3 Sets x 10 Reps
Barbell Upright Row
2 Sets x 8 Reps
Pull-Up
2 Sets x 5 Reps
Cable Seated Row
3 Sets x 12 Reps
Rowing
1 Set
Barbell Military Press
3 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Weighted Pull-Up
2 Sets x 5 Reps
Cable V-Bar Row
3 Sets x 12 Reps
Rowing
1 Set
Barbell Military Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Pull-Up
2 Sets x 5 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Rowing
1 Set
Barbell Military Press
3 Sets x 10 Reps
Barbell Upright Row
2 Sets x 8 Reps
Weighted Pull-Up
2 Sets x 5 Reps
Cable Rope Seated Crossover Row
3 Sets x 12 Reps
Thu
Deadlift
Est. 118 min
19 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Box Jump Multiple Response
2 Sets x 10 Reps
Rowing
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Reverse Lunge
2 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Box Jump Multiple Response
2 Sets x 10 Reps
Rowing
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Box Jump Multiple Response
2 Sets x 10 Reps
Rowing
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Box Jump Multiple Response
2 Sets x 10 Reps
