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week 1 to 4
General
Advanced
Machine strength
Plan Details
The week 1 to 4 routine by mattsingleton is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
D2 shoulders
Est. 128 min
16 exercises
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
dumbbell cheer press
4 Sets x 8 Reps
rope cable front raise
4 Sets x 8 Reps
Weight Plate Front Raise
4 Sets x 8 Reps
Stability Ball Crunch
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 8 Reps
Stability Ball Crunch
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Any
D5 Arms
Est. 121 min
15 exercises
Cable Rope Hammer Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Cable Standing Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Stability Ball Crunch
4 Sets x 8 Reps
Any
D1 back
Est. 118 min
15 exercises
Machine Lat Pulldown
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
narrow grip seated cable row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Stability Ball Crunch
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Jackknife Sit-Up
4 Sets x 8 Reps
Sit-Up
4 Sets x 8 Reps
Any
D3 Chest
Est. 64 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Middle cable chest fly
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Stability Ball Crunch
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Any
D4 Legs
Est. 124 min
15 exercises
Machine Leg Extension
4 Sets x 8 Reps
Smith Machine Hack Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Stability Ball Crunch
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
