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F4X Shape*
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The F4X Shape* routine by GreteLiis is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 0 min
9 exercises
Barbell Squat
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Upright Row
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Wed
Workout 2
Est. 0 min
10 exercises
Dumbbell Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Plie Squat
2 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Leg Raise with Hip Thrust
2 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Fri
Workout 3
Est. 0 min
12 exercises
Kettlebell One-Arm Snatch
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 15 Reps
Decline Crunch
3 Sets x 8 Reps
