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4 month routine
General
Beginner
Machine strength
Plan Details
The 4 month routine routine by JuanFuentes is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
day 1 chest
Est. 47 min
5 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Dumbbell Pullover
3 Sets x 20 Reps
Cable Upper Chest Crossover
4 Sets x 20 Reps
Tue
day 2 back
Est. 53 min
6 exercises
Machine Assisted Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable One-Arm Seated Row
4 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
T Bar Row
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Thu
day 5 legs
Est. 65 min
7 exercises
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 20 Reps
Hack Squat
4 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Fri
day 4 shoulders
Est. 58 min
6 exercises
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 20 Reps
Dumbbell Bent-Over Raise
4 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Smith Machine Shrug
4 Sets x 20 Reps
Sat
day 6 arms
Est. 65 min
6 exercises
Barbell Curl
4 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 20 Reps
Barbell Bench Press (Close Grip)
4 Sets x 20 Reps
Barbell Tricep Extension
4 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 20 Reps
