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Workout 4days a week
General
Intermediate
Machine strength
Plan Details
The Workout 4days a week routine by JamesDeLaRosa is a 4 day workout plan. It is an intermediate 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
Legs and back
Est. 80 min
9 exercises
Barbell Squat
5 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Machine Back Extension
5 Sets x 12 Reps
abs
5 Sets x 12 Reps
stretch
1 Set
Treadmill Running
1 Set
Day 2
Chest and shoulders
Est. 70 min
10 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
abs
3 Sets x 8 Reps
stretch
1 Set
Day 3
Legs and lower back
Est. 76 min
8 exercises
Treadmill Running
1 Set
Machine Leg Press
5 Sets x 12 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Machine Calf Press
5 Sets x 12 Reps
Lower back machine
5 Sets x 12 Reps
Back Hyperextension
5 Sets x 12 Reps
abs
3 Sets x 8 Reps
stretch
1 Set
Day 4
Triceps and biceps
Est. 67 min
8 exercises
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Barbell Bench Press (Close Grip)
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Machine Seated Row
5 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 12 Reps
abs
5 Sets x 12 Reps
stretch
5 Sets
