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week 1 n 4
General
Beginner
Machine strength
Plan Details
The week 1 n 4 routine by xxStatikxx is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
week 1 n 4 shoulders & calves
Est. 59 min
6 exercises
Barbell Shoulder Press
7 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
2 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Machine Calf Raise
7 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Tue
week1&4 arms
Est. 50 min
4 exercises
Cable Shoulder Extension
8 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Barbell Curl
8 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Wed
week 1 and 4 Legs
Est. 47 min
5 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
6 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Thu
week 1&4 Back and legs
Est. 50 min
6 exercises
T Bar Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
7 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
partial dead lift
2 Sets x 10 Reps
Machine Calf Raise
7 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Fri
week 1 and 4 Chest
Est. 30 min
3 exercises
Dumbbell Incline Bench Press
7 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
