Tim's 4 Day Workout
General
Intermediate
Machine strength
Plan Details
The Tim's 4 Day Workout routine by tdickson7 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Legs/Back
Est. 73 min
9 exercises
Rowing
1 Set
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Wed
Chess/Shoulder
Est. 74 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Fri
Bicep/Triceps
Est. 83 min
11 exercises
Treadmill Running
1 Set
Machine Tricep Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Wrist Roller
2 Sets x 2 Reps
Sat
Cardio - Full Body
Est. 62 min
10 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Rowing
1 Set
Machine Back Extension
1 Set x 25 Reps
Sit-Up
1 Set x 25 Reps
Decline Crunch
1 Set x 15 Reps
Crunch
1 Set x 25 Reps
Calf Press On Leg Press
1 Set x 25 Reps
Machine Ab Crunch
1 Set x 25 Reps
Donkey Calf Raise
1 Set x 25 Reps
