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4 Days Per Week
General
Advanced
Machine strength
Plan Details
The 4 Days Per Week routine by seano92 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
August 9 Plan
Routine detail
Mon
Workout Day #1
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Wed
Workout Day #2
5 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Sit-Up
3 Sets x 8 Reps
Thu
Workout Day #3
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Single-Leg Squat
3 Sets x 8 Reps
Cable Calf Raise
3 Sets x 10 Reps
Sat
Workout Day #4
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Any
chest 2
3 exercises
Dumbbell Fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
