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4Weeks2Shred - Week 4
AUTOPLAY
General
Advanced
Weight plate
Plan Details
The 4Weeks2Shred - Week 4 routine by pdbrown70 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Back/Biceps & Cardio
Est. 0 min
16 exercises
Dumbbell Bent-Over Row
2 Sets x 10,5 Reps
Dumbbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell Bent-Over Row
1 Set x 20 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10,5 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 20 Reps
Cable Seated Row
2 Sets x 10,5 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Seated Row
1 Set x 20 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10,5 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 20 Reps
Cable Standing Curl
2 Sets x 10,5 Reps
Cable Standing Curl
2 Sets x 10 Reps
Cable Standing Curl
1 Set x 20 Reps
Weighted Trunk Rotation
3 Sets x 50 Reps
Tue
One hour cardio
Est. 0 min
0 exercises
This day is empty
Wed
Legs,Abs & Cardio
Est. 0 min
13 exercises
Dumbbell Stiff-Leg Deadlift
2 Sets x 10,5 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 20 Reps
Cable Pull Through
2 Sets x 10,5 Reps
Cable Pull Through
2 Sets x 10 Reps
Cable Pull Through
1 Set x 20 Reps
Machine Leg Extension
2 Sets x 10,5 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Extension
1 Set x 20 Reps
Machine Seated Calf Raise
2 Sets x 15,20 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Machine Seated Calf Raise
1 Set x 30 Reps
Weighted Trunk Rotation
3 Sets x 50 Reps
Thu
One hour Cardio
Est. 0 min
0 exercises
This day is empty
Fri
Chest/Delts/Triceps
Est. 0 min
19 exercises
Dumbbell Bench Press
2 Sets x 10,5 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell Bench Press
1 Set x 20 Reps
Dumbbell Bent-Over Raise
2 Sets x 10,5 Reps
Dumbbell Bent-Over Raise
2 Sets x 10 Reps
Dumbbell Bent-Over Raise
1 Set x 20 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10,5 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 20 Reps
Dumbbell Fly
2 Sets x 10,5 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Fly
1 Set x 20 Reps
Dumbbell Seated Arnold Press
2 Sets x 10,5 Reps
Dumbbell Seated Arnold Press
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 20 Reps
Machine Dip
2 Sets x 10,5 Reps
Machine Dip
2 Sets x 10 Reps
Machine Dip
1 Set x 20 Reps
Weighted Trunk Rotation
3 Sets x 50 Reps
Sat
Leg Workout or One hour Cardio
Est. 0 min
13 exercises
Dumbbell Squat
2 Sets x 10 Reps
Dumbbell Squat
2 Sets x 10,20 Reps
Dumbbell Squat
1 Set x 20 Reps
Dumbbell Plie Squat
2 Sets x 10 Reps
Dumbbell Plie Squat
2 Sets x 10,20 Reps
Dumbbell Plie Squat
1 Set x 20 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Dumbbell Lunge
1 Set x 20 Reps
Dumbbell Deadlift
2 Sets x 10 Reps
Dumbbell Deadlift
2 Sets x 10,20 Reps
Dumbbell Deadlift
1 Set x 20 Reps
Weighted Trunk Rotation
3 Sets x 50 Reps
Any
Extra Leg Workout
Est. 0 min
13 exercises
Machine Leg Extension
2 Sets x 10,5 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Extension
1 Set x 20 Reps
Dumbbell Sumo Squat
2 Sets x 10,5 Reps
Dumbbell Sumo Squat
2 Sets x 10 Reps
Dumbbell Sumo Squat
1 Set x 20 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 10,5 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 20 Reps
Rear Lunge from step
2 Sets x 10,5 Reps
Rear Lunge from step
2 Sets x 10 Reps
Rear Lunge from step
1 Set x 20 Reps
Weighted Trunk Rotation
1 Set x 300 Reps
