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Jan 23 4 day plan
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Jan 23 4 day plan routine by Lucash3hunna is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Bara eth sem eg er að gera
Routine detail
Day 1
Push Lower
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Sissy Squat
1 Set x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Day 1
Abs
Est. 0 min
2 exercises
Parallel Bar Leg Raise
2 Sets x 8 Reps
Weighted Crunch
2 Sets x 8 Reps
Day 2
Pull Upper
Est. 0 min
10 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 3
Pull Lower
Est. 0 min
6 exercises
Back Hyperextension
3 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Day 4
Push Upper
Est. 0 min
8 exercises
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
5 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
