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4 Day Plan plus Core day
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 4 Day Plan plus Core day routine by loganschatte is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Back and Shoulders
Est. 0 min
12 exercises
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Smith Machine Shrug
2 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Cable Pulldown (Underhand)
3 Sets x 10 Reps
Barbell Front Raise
2 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Smith Machine Good Morning
3 Sets x 12 Reps
Any
Chest
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Leverage Decline Chest Press
2 Sets x 12 Reps
Any
Legs
Est. 0 min
9 exercises
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Cable Pull Through
2 Sets x 15 Reps
Machine Hip Abduction
2 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Cable Leg Kickback
2 Sets x 12 Reps
Any
Arms
Est. 0 min
12 exercises
Preacher Curl Machine
2 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 12 Reps
Weight Plate Hand Squeeze
2 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Any
Core
Est. 0 min
9 exercises
Leverage Machine Iso Row
3 Sets x 12 Reps
Push-Up
3 Sets x 15 Reps
Bodyweight Wall Squat
2 Sets x 16 Reps
Leverage Machine High Row
2 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 18 Reps
Back Hyperextension
3 Sets x 18 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Cable Crunch
3 Sets x 12 Reps
Cable Upward Chop
2 Sets x 15 Reps
