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Kara’s 4 Day Plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Kara’s 4 Day Plan routine by KathyKingsbury is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Kara
Routine detail
Any
Pick 1 cardio
Est. 0 min
4 exercises
Elliptical Training
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Walking
1 Set
Any
Upper body day 3
Est. 0 min
6 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Any
Lower body day 4
Est. 0 min
6 exercises
Smith Machine Hack Squat
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Any
Upper body day 1
Est. 0 min
6 exercises
Machine Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Any
Lower body day 2
Est. 0 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
