Joey 4 day
General
Beginner
Barbell
Plan Details
The Joey 4 day routine by vanu21 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
get strong and stuff so you can beat people up real good when you are at the beach looking sexy
Routine detail
Day 1
1
Est. 49 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Glute Kickback
3 Sets x 10 Reps
Day 2
2
Est. 51 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Crunch
3 Sets x 15 Reps
Plank
3 Sets
Oblique Crunch
3 Sets x 15 Reps
Day 3
3
Est. 53 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Day 4
4
Est. 48 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
