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eddie.giraldo's 4 Days Plan
AUTOPLAYAUDIO TIP
General
Beginner
Barbell
Plan Details
The eddie.giraldo's 4 Days Plan routine by eddie.giraldo is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day #3 Shoulder
Est. 49 min
7 exercises
Barbell Shoulder Press
6 Sets x 7 Reps
Dumbbell Seated Arnold Press
3 Sets x 7 Reps
Dumbbell Lateral Raise
3 Sets x 7 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 7 Reps
Dumbbell External Rotation
3 Sets x 7 Reps
Exercise Band Reverse Fly
3 Sets x 7 Reps
Dumbbell Shoulder Shrug
3 Sets x 7 Reps
Any
Day #4 Legs
Est. 56 min
9 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Any
Day #5 Chest and Tri
Est. 56 min
8 exercises
Barbell Incline Bench Press
6 Sets x 7 Reps
Barbell Bench Press
3 Sets x 7 Reps
Dumbbell Fly
3 Sets x 7 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 7 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 4 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 7 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 7 Reps
Any
Day #2 back and bi
Est. 70 min
9 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 4 Reps
Barbell Good Morning
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 4 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 4 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 4 Reps
Any
Core
Est. 48 min
7 exercises
Hanging Leg Raise
3 Sets x 7 Reps
Hanging Knee Raise Rotation
3 Sets x 7 Reps
Weighted Side Bend
3 Sets x 8 Reps
Crunch
3 Sets x 7 Reps
Oblique Crunch
3 Sets x 7 Reps
Superman
3 Sets
Plank
3 Sets
Any
Day #1Legs
Est. 85 min
11 exercises
Barbell Squat
6 Sets x 7 Reps
Barbell Lunge
3 Sets x 7 Reps
Barbell Single-Leg Squat
3 Sets x 7 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 7 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 7 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 7 Reps
Hip Adduction
3 Sets x 7 Reps
Barbell Glute Bridge
3 Sets x 7 Reps
Barbell Standing Calf Raise
6 Sets x 7 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Any
Glutes
Est. 19 min
2 exercises
Barbell Hip Thrust
6 Sets x 8 Reps
Dumbbell Bicep Curl Step-Up
3 Sets x 8 Reps
