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4 day cable/dumbbell
General
Beginner
Dumbbell
Plan Details
The 4 day cable/dumbbell routine by A1220M is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest, Shoulders, Triceps, Abs
Est. 0 min
0 exercises
This day is empty
Tue
Back, Biceps, Legs
Est. 103 min
16 exercises
Kneeling Hip Extension
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Leg Swing
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Wed
Cardio
Est. 240 min
4 exercises
Treadmill Running
1 Set
Walking
1 Set
Boxing
1 Set
Aerobics
1 Set
Thu
Chest, Shoulders, Triceps, Abs
Est. 89 min
14 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Fri
Back, Biceps, Legs
Est. 26 min
4 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
