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4-Days Program woman
AUDIO TIP
General
Beginner
None
Plan Details
The 4-Days Program woman routine by Dechinug is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Day 1
Lower
Est. 42 min
6 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Round back 45° Hyperextension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 2
Upper
Est. 57 min
8 exercises
Barbell Military Press
4 Sets x 4 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15,13,15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Day 3
Lower
Est. 34 min
6 exercises
Barbell Deadlift
4 Sets x 5 Reps
Dumbbell Walking Lunge
2 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Leg Kickback
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Plank
3 Sets
Day 4
Upper
Est. 51 min
8 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Barbell Preacher Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
