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4 Days (2)
General
Intermediate
Barbell
Plan Details
The 4 Days (2) routine by hanzekkreso is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest, Abs
Est. 63 min
8 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Bench Push-Up
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Tue
Back, Shoulder
Est. 77 min
9 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Pullover
3 Sets x 12 Reps
Cable Standing Row
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 10 Reps
Wed
Cardio
Est. 62 min
1 exercise
Running
1 Set
Thu
Biceps, Triceps
Est. 70 min
8 exercises
EZ Bar Tricep Extension
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Fri
Legs, Calf
Est. 77 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Hack Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Barbell Seated Calf Raise
4 Sets x 18 Reps
Sat
Cardio
Est. 62 min
1 exercise
Running
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
