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Valerie's 4 Day Plan
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Valerie's 4 Day Plan routine by daniel1200 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Valerie's 4 day routine that has one upper day, one lower day, one arms day, and 1 full body day.
Routine detail
Wed
Full Body Day
Est. 51 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Back Hyperextension
2 Sets x 15 Reps
Machine Ab Crunch
2 Sets x 15 Reps
Fri
Chest/Back Day
Est. 48 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Sat
Leg Day
Est. 51 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Plank
2 Sets
Side Plank
2 Sets x 8 Reps
Sun
Shoulder & Arms Day
Est. 34 min
5 exercises
Dumbbell Seated Press (Palms In)
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
