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4 Day Torso Limbs
AUDIO TIP
General
Beginner
None
Plan Details
The 4 Day Torso Limbs routine by fitafter45 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Torso: chest, back, shoulders (and calves). Limbs: arms and legs.
Routine detail
Day 1
Bench Focus
Est. 0 min
4 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 15 Reps
Day 2
Squat Focus
Est. 0 min
7 exercises
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Barbell Squat
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Hanging Knee Raise
1 Set x 15 Reps
Day 3
Chin-up Focus
Est. 0 min
4 exercises
Weighted Push-up
4 Sets x 8 Reps
Weighted Chin-up
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 15 Reps
Day 4
DL Focus
Est. 0 min
8 exercises
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Deadlift
1 Set x 8 Reps
Barbell Sumo Deadlift
1 Set x 8 Reps
Weight Plate Sissy Squat
2 Sets x 15 Reps
Hanging Knee Raise
1 Set x 15 Reps
