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4 Day Workout Rev2
General
Intermediate
Body
Plan Details
The 4 Day Workout Rev2 routine by hondapreludeman is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Revised from 4 day workout.
Routine detail
Day 1
Biceps & Triceps
Est. 105 min
13 exercises
Air Bike
3 Sets x 40 Reps
Leg Raise
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 15 Reps
Push-Up
3 Sets x 25 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 20 Reps
Dumbbell One-Arm Reverse Preacher Curl
3 Sets x 20 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
Chest
Est. 95 min
14 exercises
Air Bike
3 Sets x 40 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 20 Reps
Treadmill Running
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 3
Legs
Est. 97 min
13 exercises
Air Bike
3 Sets x 40 Reps
Leg Raise
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Push-Up
3 Sets x 25 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Step Machine
1 Set
Dumbbell Side Bend
3 Sets x 20 Reps
Smith Machine Reverse Calf Raise
3 Sets x 20 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Day 4
Back & Shoulders
Est. 70 min
12 exercises
Air Bike
3 Sets x 40 Reps
Leg Raise
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
