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Plateau Buster 4
General
Intermediate
Machine strength
Plan Details
The Plateau Buster 4 routine by ThomMezak is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Tue
Legs/Core
Est. 82 min
10 exercises
Barbell Front Squat
4 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 13 Reps
Barbell Lunge
4 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 18 Reps
Barbell Side Bend
1 Set x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Thu
Chest/Core
Est. 47 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Weight Plate Russian Twist
3 Sets x 13 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Barbell Side Bend
1 Set x 8 Reps
Dip
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Fri
Back
Est. 35 min
5 exercises
Dual Cable Triceps Extension
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Sat
Arms
Est. 67 min
7 exercises
Barbell Bench Press (Close Grip)
3 Sets x 7 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 15 Reps
EZ Bar Decline Tricep Extension
3 Sets x 7 Reps
Cable Low Tricep Extension (Supine)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Weight Plate Pinch
5 Sets x 50 Reps
Sun
Shoulders/Core
Est. 53 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 7 Reps
Weight Plate Russian Twist
3 Sets x 13 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 10 Reps
Barbell Side Bend
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 10 Reps
