4 day rotate
General
Beginner
Machine strength
Plan Details
The 4 day rotate routine by DavidLaird is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Push, Pull, Legs, Cardio
Routine detail
Any
Push
Est. 68 min
9 exercises
Running
1 Set
Machine Seated Chest Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Step Machine
1 Set
Situp/Feet Pull/Ankle Tap
3 Sets x 10 Reps
Any
Cardio
Est. 61 min
4 exercises
Running
1 Set
Step Machine
1 Set
Rowing
1 Set
Situp/Feet Pull/Ankle Tap
3 Sets x 10 Reps
Any
Pull
Est. 156 min
7 exercises
Running
1 Set
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Hammer Curl
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Step Machine
1 Set
Situp/Feet Pull/Ankle Tap
3 Sets x 8 Reps
Any
Legs
Est. 112 min
8 exercises
Running
1 Set
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Hip Abduction
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Step Machine
1 Set
Situp/Feet Pull/Ankle Tap
3 Sets x 10 Reps
