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week 4
General
Advanced
Body
Plan Details
The week 4 routine by mab434 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Body, Abs
Est. 68 min
10 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 9 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Air Bike
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Day 2
Lower Body, Abs
Est. 38 min
6 exercises
Machine Leg Extension
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 12 Reps
Decline Crunch
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Day 3
Lower Body, Abs
Est. 79 min
7 exercises
Weighted Trunk Rotation
3 Sets x 9 Reps
Weighted Side Bend
3 Sets x 9 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Stationary Bike
3 Sets
Day 4
Upper Body, Abs
Est. 68 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Day 5
Abs
Est. 42 min
7 exercises
Air Bike
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
V-Up
3 Sets x 15 Reps
Rotational Crunch
3 Sets x 15 Reps
Plank
3 Sets
