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mazeenmuhammed's 4 Days Plan
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The mazeenmuhammed's 4 Days Plan routine by mazeenmuhammed is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
4 days a week workout. say Monday you do day and on Wednesday you complete day 3 workout. on Thursday you will do day 1 workout again. so each week you will workout one specific body part twice. following week you will start from day 2 workout. do one abs workout every day. one day with a crunch, one day for your obliques and one day for your lower abs.
Routine detail
Day 2
Workout Day #1
Est. 46 min
6 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 3
Workout Day #2
Est. 48 min
6 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
5 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 3
Workout Day #3
Est. 51 min
7 exercises
Machine Lat Pulldown
5 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 10 Reps
cross hammer curl
3 Sets x 10 Reps
Day 4
Workout Day #4
Est. 38 min
6 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Plank
3 Sets
cable side twist
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Cable Oblique Crunch
3 Sets x 10 Reps
