4 Day August 2014
General
Intermediate
Machine strength
Plan Details
The 4 Day August 2014 routine by bishop2112 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Legs
Est. 47 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 12 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Tue
Chest/Triceps
Est. 52 min
7 exercises
Dumbbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Machine Dip
4 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Fri
Back/Biceps
Est. 55 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Pulldown Bicep Curl
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Sat
Shoulders/Upper Traps/Abs
Est. 53 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 6 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Cable Wood Chop
4 Sets x 10 Reps
