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DrHamido 4 Days Plan
AUTOPLAYAUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The DrHamido 4 Days Plan routine by DrHamido is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
push-pull-leg with focus shoulder, Biceps, Tricep where it's not getting enough with big muscles...Abs workout day after day early morning at home (You can find it in Rest day)
Routine detail
Day 1
Chest,F-Sh,Triceps
Est. 117 min
12 exercises
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Decline Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Seated High Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Elliptical Training
1 Set
Day 2
Back,B-Sh,Biceps
Est. 114 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable One-Arm Rotational Row
3 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Cable Rope Seated Crossover Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Assisted Hyperextension
3 Sets x 20 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Step Machine
1 Set
Day 3
, Abs
Est. 22 min
6 exercises
Decline Crunch
3 Sets x 12 Reps
Decline Bench Ab Reach
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Plank
3 Sets
Day 4
Shoulder,Biceps,Triceps
Est. 117 min
13 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
Dumbbell Concentration Curl on Stability Ball
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Cable Behind the Back Wrist Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 5
Legs
Est. 120 min
11 exercises
Barbell Squat
4 Sets x 12 Reps
Dumbbell Plie Squat
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Glute Kickback (Kneeling)
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Swimming
1 Set
