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Four day full body
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Four day full body routine by jpry42 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Alternating from arms/back to legs/core.
Routine detail
Day 1
Arm n back
Est. 0 min
12 exercises
Treadmill Running
1 Set
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Leverage Machine High Row
6 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Weight Plate Russian Twist
6 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 2
Leg n core
Est. 0 min
12 exercises
Treadmill Running
1 Set
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 3
Arm n back
Est. 0 min
11 exercises
Treadmill Running
1 Set
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Leverage Machine High Row
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Day 4
Leg n core
Est. 0 min
11 exercises
Treadmill Running
1 Set
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Side Bend
6 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
6 Sets x 8 Reps
