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4 Day - My Custom Routine*
General
Beginner
Body
Plan Details
The 4 Day - My Custom Routine* routine by NickCleveland is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! <b>Where is my workout?</b> If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". <b>Renaming Workout Days</b> Swipe left to rename, change the status or duplicate workout days. <b>Changing Default Reps and Starting Weight</b> Swipe left on the exercise cell and tap the edit icon.
Routine detail
Day 1
Squats and Jumps
Est. 75 min
14 exercises
Running
1 Set
Cat Stretch
1 Set x 12 Reps
All Fours Quad Stretch
1 Set x 12 Reps
Hip Stretch
1 Set x 12 Reps
Cross-Leg Side Stretch (Supine)
1 Set x 12 Reps
Band Hamstring Stretch
1 Set x 12 Reps
Band Quad Stretch
1 Set x 12 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Box Jump Multiple Response
5 Sets x 10 Reps
Barbell Kneeling Jump Squat
5 Sets x 10 Reps
Hip Extension (Standing)
5 Sets x 10 Reps
Band Good Morning
5 Sets x 10 Reps
Air Bike
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Day 2
Shoulders and chest
Est. 68 min
12 exercises
Elliptical Training
1 Set
Shoulder Stretch
3 Sets x 10 Reps
Shoulder Rotation
3 Sets x 10 Reps
Shoulder Circles
3 Sets x 10 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 3
Leg 2
Est. 73 min
9 exercises
Indoor Cycling
1 Set
Barbell Deadlift
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Single-Leg Extension
5 Sets x 10 Reps
Star Jump
5 Sets x 10 Reps
Bridge
5 Sets
Leg Pull-In
5 Sets x 10 Reps
Jackknife Sit-Up
5 Sets x 10 Reps
Day 4
Back and biceps
Est. 82 min
10 exercises
Rowing
1 Set
Barbell Curl
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Cable Reverse Curl
5 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Superman
5 Sets
Crunch
5 Sets x 20 Reps
