Loading...
Greg's 4 Day Workout
General
Beginner
Dumbbell
Plan Details
The Greg's 4 Day Workout routine by gszczyrbak is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
My 30-45 minute per day, 4 days/week workout
Routine detail
Day 1
Back and Biceps
5 exercises
Dumbbell One-Arm Row
4 Sets x 5 Reps
Dumbbell Seated Bicep Curl
4 Sets x 11 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Day 2
Chest and Triceps
5 exercises
Dumbbell Bench Press
5 Sets x 4 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 11 Reps
Dip
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 7 Reps
Day 3
Rest
0 exercises
This day is empty
Day 4
Quads, Hamstrings, Calves
5 exercises
Dumbbell Lunge
5 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Day 5
Rest
0 exercises
This day is empty
Day 6
Shoulders, Traps, Forearms
5 exercises
Dumbbell Front Raise
5 Sets x 7 Reps
Dumbbell Lateral Raise
4 Sets x 11 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 13 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Day 7
Rest
0 exercises
This day is empty
