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Audrey’s four day split
AUDIO TIP
General
Beginner
None
Plan Details
The Audrey’s four day split routine by audreyquimper is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Four day split
Routine detail
Day 1
Legs
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Reverse Lunge
3 Sets x 20 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Barbell Deadlift
4 Sets x 10 Reps
Day 3
Back&Biceps
Est. 0 min
10 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Barbell Incline Bench Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Day 5
Chest&triceps
Est. 0 min
10 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Tricep Extension
3 Sets x 10 Reps
Arnold press
3 Sets x 10 Reps
Overhead press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Day 6
Abs and core
Est. 0 min
10 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Alternating Reach and Catch
3 Sets x 20 Reps
Plank
3 Sets
Crunch
3 Sets x 20 Reps
Toe Touches
3 Sets x 10 Reps
Up and overs
3 Sets x 10 Reps
Leg Raise
3 Sets x 15 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 10 Reps
Plank with Shoulder Taps
3 Sets x 10 Reps
Day 7
Cardio, mobility, agility
Est. 0 min
3 exercises
Treadmill Running
3 Sets
Lateral step hops
3 Sets x 8 Reps
Gorilla walk
3 Sets
