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4 Day Workout (No Legs)
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 4 Day Workout (No Legs) routine by Scott Iavarone is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Monday Chest
Est. 0 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Decline Chest Press
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Tue
Tuesday Back
Est. 0 min
9 exercises
Dumbbell Seated Dublin Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Wed
Wednesday Shoulders
Est. 0 min
9 exercises
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Thu
Thursday Ropes & Ab’s
Est. 0 min
7 exercises
Battle Ropes
3 Sets
Sled Push Workout
3 Sets x 8 Reps
TRX Six-pack Super Circuit
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Torso Rotation Machine
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
