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4 day per week experiment
General
Beginner
Machine strength
Plan Details
The 4 day per week experiment routine by SaiStephens is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
2 cardio/stamina building days 2 strength training days
Routine detail
Mon
Cardio/Stamina 1
Est. 61 min
6 exercises
Treadmill Running
1 Set
Pull-Up
5 Sets x 10 Reps
Rowing
1 Set
Push-Up
5 Sets x 20 Reps
Ab Circuit
9 Sets x 15 Reps
Step Machine
1 Set
Tue
Strength 1
Est. 55 min
9 exercises
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Smith Machine Calf Raises
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Ab Circuit
9 Sets x 15 Reps
Wed
Cardio/Stamina 2
Est. 61 min
6 exercises
Treadmill Running
1 Set
Pull-Up
5 Sets x 10 Reps
Rowing
1 Set
Push-Up
5 Sets x 20 Reps
Ab Circuit
9 Sets x 15 Reps
Step Machine
1 Set
Thu
Strength 2
Est. 56 min
9 exercises
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Ab Circuit
9 Sets x 10 Reps
