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4 Weeks training
AUTOPLAY
Sport
Advanced
Dumbbell
Plan Details
The 4 Weeks training routine by _..Wolfie.._ is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Mon
Upper Body
Est. 69 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Tue
Cardio
Est. 140 min
3 exercises
Walking
1 Set
Treadmill Running
1 Set
Recumbent Bike
1 Set
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Lower Body
Est. 76 min
8 exercises
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 18 Reps
Barbell Deadlift
4 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Fri
Abs & Cardio
Est. 55 min
6 exercises
incline sit up
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 25 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Leg Raise
4 Sets x 10 Reps
Stability Ball Pike Push-Up
4 Sets x 10 Reps
