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4-day
General
Intermediate
Dumbbell
Plan Details
The 4-day routine by DougSexton is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Day 2: Back and Biceps
Est. 49 min
10 exercises
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Ext. front pull down
3 Sets x 8 Reps
Any
Day 3: Forgotten mix
Est. 52 min
11 exercises
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Hex press dumbbells directly over chest
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
shin lifts
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Seated arm jacks
3 Sets x 8 Reps
seated reverse arm jacks
3 Sets x 8 Reps
Any
Day 4: Shoulders and Forearms
Est. 48 min
10 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Any
Day 1: Chest and triceps
Est. 45 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
cable standing fly
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
