BasicRoutine
General
Beginner
Machine strength
Plan Details
The BasicRoutine routine by mixedup4x4 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest/Bicep
Est. 85 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Deep Push-Up
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Treadmill Running
1 Set
Day 2
Back/Triceps
Est. 40 min
9 exercises
Pull-Up
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Cable Seated Row
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 5 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 5 Reps
Dumbbell Tricep Extension
1 Set x 5 Reps
Bench Dip
4 Sets x 10 Reps
Pull-Up
1 Set x 1 Rep
Day 3
Legs/Abs
Est. 49 min
9 exercises
Machine Leg Extension
4 Sets x 5 Reps
Machine Leg Curl (Prone)
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Machine Leg Press
4 Sets x 5 Reps
Hanging Leg Raise
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Ab Draw Leg Slide
3 Sets x 20 Reps
Plank
2 Sets
Day 4
Cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
