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4 Week trial
General
Beginner
Machine strength
Plan Details
The 4 Week trial routine by DeanSorrell is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and shoulders
Est. 46 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Day 2
Back and abs
Est. 45 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 3
Legs
Est. 34 min
5 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Day 4
Arms
Est. 57 min
9 exercises
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Lying Tricep Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
