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mrothenb's 4 Day Plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The mrothenb's 4 Day Plan routine by mrothenb is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Day A
Est. 0 min
9 exercises
Walking
3 Sets
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Air Bike
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Step Machine
3 Sets
Tue
Day B
Est. 0 min
10 exercises
Walking
3 Sets
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Step Machine
3 Sets
Wed
Day C
Est. 0 min
8 exercises
Walking
3 Sets
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Step Machine
3 Sets
Thu
Day D
Est. 0 min
10 exercises
Push-Up
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Leg Raise
3 Sets x 15 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Air Bike
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 15 Reps
Elliptical Training
1 Set
Fri
New Workout
Est. 0 min
6 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
