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4 Day Plan
AUTOPLAYAUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The 4 Day Plan routine by gbennun is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Day #1 Chest and Delts
Est. 62 min
8 exercises
Push-Up
3 Sets x 20 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Tue
Day #2 Upper back and rear deltoids
Est. 59 min
8 exercises
Weighted Pull-Up
3 Sets x 3 Reps
Machine Inverted Row (Feet Elevated)
1 Set x 20 Reps
Barbell Deadlift
2 Sets x 5 Reps
Barbell Incline Bench Row
3 Sets x 12 Reps
Cable One-Arm Row
5 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Thu
Day #3 Arms and Abs
Est. 61 min
8 exercises
Barbell Tricep Press (Close Grip)
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Lying Tricep Extension
3 Sets x 12 Reps
Leg Raise
3 Sets x 30 Reps
Weighted Crunch
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Fri
Day #4 Legs
Est. 57 min
8 exercises
Dumbbell Step-Up
3 Sets x 12 Reps
Single-Leg Stride Jump
1 Set x 10 Reps
Dumbbell Single-Leg Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
sliding tucks
3 Sets x 20 Reps
