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andihorne's 4 Days Plan***
AUDIO TIP
General
Beginner
None
Plan Details
The andihorne's 4 Days Plan*** routine by Calvin1875 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Good
Routine detail
Day 1
Chest
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Fly
1 Set x 1 Rep
Day 2
Back
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
Day 3
Arms
Est. 0 min
8 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Day 4
Shoulders
Est. 0 min
7 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Day 5
Legs
Est. 0 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
