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4 Day Plan
AUDIO TIP
General
Beginner
Body
Plan Details
The 4 Day Plan routine by tasimpkins is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
weekly
Routine detail
Day 1
shoulders
Est. 0 min
9 exercises
Shoulder Stretch
3 Sets x 8 Reps
Posterior Capsule Stretch
3 Sets
Upward Stretch
3 Sets x 8 Reps
Shoulder Rotation
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 2
glutes and hams
Est. 0 min
12 exercises
90/90 Hamstring Stretch
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
World's Greatest Stretch
3 Sets x 8 Reps
Seated Glute Stretch
3 Sets x 8 Reps
Runner's Stretch
3 Sets x 8 Reps
Half Locust
3 Sets x 8 Reps
Barbell 1/4 Squat
3 Sets x 8 Reps
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Day 3
arms
Est. 0 min
15 exercises
Bicep Stretch
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Shoulder Stretch
3 Sets x 8 Reps
Upward Stretch
3 Sets x 8 Reps
Shoulder Rotation
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
