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Genetycy 4
General
Intermediate
Machine strength
Plan Details
The Genetycy 4 routine by KrzysztofZawadzki is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Trening 1
Est. 50 min
6 exercises
Barbell Shoulder Press
4 Sets x 6 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 2
Trening 2
Est. 64 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Plank
4 Sets
Day 3
Trening 3
Est. 51 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Day 4
Trening 4
Est. 59 min
7 exercises
Barbell Incline Bench Pull
3 Sets x 5 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 5 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Decline Crunch
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
