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Little and Often
General
Intermediate
Machine strength
Plan Details
The Little and Often routine by KieronHattonPT is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest, Triceps & Legs
Est. 72 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Day 2
Back, Biceps & Shoulders
Est. 70 min
10 exercises
Barbell Deadlift
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Day 3
Chest, Triceps & Legs
Est. 100 min
14 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Dumbbell Single-Leg Bench Squat
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Day 4
Back, Biceps & Shoulders
Est. 72 min
10 exercises
Pull-Up
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
