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4 days
AUDIO TIP
General
Intermediate
None
Plan Details
The 4 days routine by andregallardo is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Piernas cuadricep
Est. 164 min
7 exercises
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 2
Pecho, hombro, tricep + abs
Est. 167 min
8 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Leg Raise
4 Sets x 12 Reps
Treadmill Running
1 Set
Day 3
Glúteos y femorales
Est. 166 min
8 exercises
Treadmill Running
1 Set
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Bodyweight Sumo Squat
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 4
Espalda, bíceps + abs
Est. 169 min
8 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Plank
3 Sets
Crunch
3 Sets x 15 Reps
Treadmill Running
1 Set
