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Shortcut To Size
General
Beginner
Machine strength
Plan Details
The Shortcut To Size routine by dave.foster is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
P1 W1 D1 - Chest Tricep & Calves
Est. 121 min
9 exercises
Barbell Bench Press
4 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 30 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Any
P1 W1 D2 - Back,Biceps, & Abs
Est. 103 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Dual Overhead Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Standing Pulldown
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 8 Reps
Any
P1 W1 D3 - Shoulders, Traps, & Calves
Est. 96 min
7 exercises
Cable Rope Deltoid Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Cable Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Any
P1 W1 D4 - Legs & Abs
Est. 82 min
8 exercises
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Plank
3 Sets
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Barbell Squat
4 Sets x 15 Reps
Bench Hip Thrust
3 Sets x 30 Reps
