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4 day routine
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The 4 day routine routine by Strongbuilds is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Legs?
Est. 0 min
5 exercises
Hack Squat
3 Sets x 10,12,12 Reps
Machine Leg Extension
3 Sets x 15,20,20 Reps
Machine Seated Leg Curl
3 Sets x 10,15,15 Reps
Machine Hip Abduction
3 Sets x 6,12,12 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10,15,15 Reps
Tue
Chest?
Est. 0 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,15,15 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Wed
Back and biceps?
Est. 0 min
6 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 8,12,12 Reps
Preacher Curl Machine
3 Sets x 8,12,12 Reps
Machine Seated Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10,1,10 Reps
Thu
Legs?
Est. 0 min
5 exercises
Hack Squat
3 Sets x 10,12,12 Reps
Machine Leg Extension
3 Sets x 15,20,20 Reps
Machine Seated Leg Curl
3 Sets x 10,15,15 Reps
Machine Hip Abduction
3 Sets x 6,12,12 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10,15,15 Reps
Fri
New Workout
Est. 0 min
0 exercises
This day is empty
