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omarelkiky's 4 Days Plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The omarelkiky's 4 Days Plan routine by omarelkiky is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Kiky routine for beginners and any one want to share this simple exercises with any body love training alot bro
Routine detail
Tue
Pull
Est. 86 min
8 exercises
T Bar Row
4 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Wed
Push
Est. 77 min
7 exercises
Leverage Incline Chest Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Sat
Lower
Est. 76 min
7 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Reverse Preacher Curl
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 25 Reps
Sun
Upper
Est. 87 min
8 exercises
Leverage Incline Chest Press
4 Sets x 12 Reps
Leverage Chest Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Any
harfoush
Est. 63 min
6 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
