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zan 4 day week
General
Beginner
Machine strength
Plan Details
The zan 4 day week routine by zbhul is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest Day
Est. 48 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 9 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 15 Reps
Tue
Back Day
Est. 73 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell Bent-Over Row
5 Sets x 12 Reps
Machine Landmine Row (Reverse Grip)
5 Sets x 12 Reps
Machine Seated Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Machine Lat Pulldown
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Leg Day
Est. 39 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 5 Reps
Fri
Triceps & Shoulders
Est. 69 min
7 exercises
Barbell Push Press
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
5 Sets x 12 Reps
Dumbbell Tricep Extension
5 Sets x 12 Reps
Dumbbell Shoulder Raise
5 Sets x 12 Reps
Dumbbell Bent-Over Raise
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
