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Full Body Workout (4-Days)
AUDIO TIP
General
Intermediate
None
Plan Details
The Full Body Workout (4-Days) routine by CGS2K is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Time to get those muscles pumped ???
Routine detail
Day 1
Training I
Est. 0 min
17 exercises
Rowing
1 Set
Barbell Bench Press
3 Sets x 7,4,4 Reps
Dumbbell Incline Bench Press
3 Sets x 10,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 9 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 9,8,8 Reps
Dumbbell Hammer Curl
3 Sets x 8,7,5 Reps
Treadmill Running
1 Set
Barbell Squat with Narrow Stance
3 Sets x 12,8,8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 11,4,12 Reps
Weighted Side Bend
3 Sets x 12 Reps
Leg Raise
3 Sets x 12,12,20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Air Bike
3 Sets x 20,20,30 Reps
Walking
1 Set
Day 2
Training II
Est. 0 min
16 exercises
Rowing
1 Set
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 10,8,8 Reps
Machine Incline Chest Press
3 Sets x 8,8,4 Reps
Barbell Military Press
3 Sets x 12,8,4 Reps
Cable Seated Row
3 Sets x 10,10,8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8,6,5 Reps
Treadmill Running
1 Set
Barbell Romanian Deadlift
3 Sets x 12,12,10 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Air Bike
3 Sets x 20,20,30 Reps
Plank
3 Sets
Walking
1 Set
Day 3
Training III
Est. 0 min
18 exercises
Rowing
1 Set
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10,12,10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Treadmill Running
1 Set
Back Hyperextension
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Air Bike
3 Sets x 20,20,30 Reps
Leg Raise
3 Sets x 12,12,20 Reps
Walking
1 Set
Day 4
Training IV
Est. 0 min
17 exercises
Rowing
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12,12,10 Reps
Treadmill Running
1 Set
Barbell Squat
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Crunch
3 Sets x 12,12,30 Reps
Cross Body Crunch
3 Sets x 20,12,20 Reps
Walking
1 Set
Day 5
CARDIO (Upper)
Est. 0 min
13 exercises
Treadmill Running
1 Set
Rowing
1 Set
Cable Upper Chest Crossover
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable One-Arm Reverse Curl
3 Sets x 12 Reps
Leg Raise
3 Sets x 12,12,20 Reps
Leg Pull-In
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Plank
3 Sets
Walking
1 Set
Day 6
CARDIO (LOWER)
Est. 0 min
9 exercises
Treadmill Running
1 Set
Walking
1 Set
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Leg Raise
3 Sets x 30 Reps
Weighted Side Bend
3 Sets x 30 Reps
Hanging Knee Raise Rotation
3 Sets x 12 Reps
Crunch
3 Sets x 30 Reps
Day 7
Random Workout
Est. 0 min
12 exercises
Treadmill Running
1 Set
Smith Machine Split Squat
3 Sets x 10 Reps
Cable Tricep Extension
3 Sets x 12,15,12 Reps
Dip
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10,8,8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Step Machine
1 Set
Weighted Side Bend
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Air Bike
3 Sets x 20,20,30 Reps
Leg Raise
3 Sets x 12,12,20 Reps
