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Alexis Contreras 4 day split
Cutting
Beginner
Machine strength
Plan Details
The Alexis Contreras 4 day split routine by michaelmillion is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
workout plan for toning.
Routine detail
Day 1
Legs/Glutes/Abs
Est. 70 min
12 exercises
Bodyweight Lunge
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Cable Pull Through
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Crunch
3 Sets x 7 Reps
Leg Raise
3 Sets x 7 Reps
Sit-Up
3 Sets x 7 Reps
Toe Touches
3 Sets x 7 Reps
Air Bike
3 Sets x 7 Reps
Day 2
Back and Cardio
Est. 60 min
6 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 10 Reps
Step Machine
1 Set
Day 3
Arms/Endurance/Abs (obliques/core strength)
Est. 57 min
11 exercises
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Jump Rope
1 Set
Crunch
3 Sets x 7 Reps
Leg Raise
3 Sets x 7 Reps
Sit-Up
3 Sets x 7 Reps
Toe Touches
3 Sets x 7 Reps
Air Bike
3 Sets x 5 Reps
Day 4
Shoulders/Hips/Cardio
Est. 49 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Hip Flexor Stretch
3 Sets x 8 Reps
Hip Flexor Stretch
3 Sets x 8 Reps
Side-Lying Hip Flexor
3 Sets
Side-Lying Hip Flexor
3 Sets
