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performenz schema 4
General
Beginner
Machine strength
Plan Details
The performenz schema 4 routine by RealMr.J is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
back and biceps
Est. 59 min
8 exercises
around the world
2 Sets x 10 Reps
windmill
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Any
borst schouders en triceps
Est. 70 min
9 exercises
Cable Cross-Over
2 Sets x 20 Reps
Barbell Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 15 Reps
pectoral deck
3 Sets x 15 Reps
Dip
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
crossover crunch
3 Sets x 20 Reps
side hover
3 Sets x 10 Reps
Any
legday
Est. 68 min
8 exercises
Barbell Front Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 24 Reps
singel leg deadlift
3 Sets x 12 Reps
endorotation
3 Sets x 10 Reps
exorotation
3 Sets x 10 Reps
Cable Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
