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Beginner 4 day quick training
General
Beginner
Machine strength
Plan Details
The Beginner 4 day quick training routine by Muzla10 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
4 day training routine designed not to be more than 60 minutes in the gym. Take it easy, build up slowly.
Routine detail
Mon
A
Est. 50 min
7 exercises
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Decline Crunch
5 Sets x 8 Reps
Tue
B
Est. 54 min
8 exercises
Treadmill Running
1 Set
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Thu
A2
Est. 50 min
7 exercises
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Decline Crunch
5 Sets x 8 Reps
Fri
B2
Est. 54 min
8 exercises
Treadmill Running
1 Set
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
