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MF 4DAY
General
Beginner
Barbell
Plan Details
The MF 4DAY routine by riseandshine2 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Chest n Back
Est. 53 min
5 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Any
legs n back
Est. 56 min
6 exercises
Barbell Deep Squat
5 Sets x 10 Reps
Barbell Standing Calf Raise
5 Sets x 10 Reps
Barbell Good Morning
5 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Any
Shoulders and Chest
Est. 43 min
5 exercises
Barbell Military Press
5 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Any
biceps n triceps
Est. 43 min
5 exercises
Chin-Up with Knee Raise
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
