Loading...
kcaptin's 4 Day Workout plan
AUTOPLAY
General
Advanced
Machine strength
Plan Details
The kcaptin's 4 Day Workout plan routine by kcaptin is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Workout 1
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly (Stability Ball)
2 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Tue
Workout 2
Est. 0 min
9 exercises
Barbell Deadlift
5 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Workout 3
Est. 0 min
8 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Smith Machine Behind the Back Wrist Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Fri
Workout 4
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
