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4-Day Full Body Workout
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 4-Day Full Body Workout routine by bweekly is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This workout routine focuses on maintaining the full body. 4 days a week to ensure adequate rest time and under an hour for a quick yet effective pump.
Routine detail
Day 1
Day 1- Chest Tri Leg
Est. 54 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 2
Day 2- Back Bi Core
Est. 53 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Leg Raise
4 Sets x 20 Reps
Elliptical Training
1 Set
Day 3
Day 3- Chest Tri Leg
Est. 54 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 4
Day 4- Back Bi Core
Est. 51 min
6 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Elliptical Training
1 Set
