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4 day Split
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 4 day Split routine by miguel.agius is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
5 day split for every difficulty level
Routine detail
Day 1
Workout 1
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Day 2
Workout 2
Est. 0 min
7 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Day 3
Workout 3
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 10 Reps
Day 4
Workout 4
Est. 0 min
6 exercises
Dumbbell Seated Press (Palms In)
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 10 Reps
