4 Day Upper/Lower Hairy Fitness Workout
General
Beginner
None
Plan Details
The 4 Day Upper/Lower Hairy Fitness Workout routine by Roadblock_ is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Only 4 days in gym while building muscle growth Progressive Overload Week 1: 4 × 6 Week 2: 4 × 7 Week 3: 4 × 8 Week 4: Increase weight and return to 4 × 6
Routine detail
Mon
Lower Body Workout A
Est. 0 min
6 exercises
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Cable Leg Kickback
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Tue
Upper Body Workout A
Est. 0 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,8,8,8 Reps
Thu
Lower Body Workout B
Est. 0 min
6 exercises
Smith Machine Squat
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Dumbbell Seated Calf Raise
4 Sets x 8,8,8,15 Reps
Fri
Upper Body Workout B
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8,8,8,6 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
