4 Day Routine xxx
General
Intermediate
Machine strength
Plan Details
The 4 Day Routine xxx routine by beckham007 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Day 3
Est. 129 min
14 exercises
Mountain Climber
4 Sets x 30 Reps
Barbell Squat
5 Sets x 12 Reps
Dumbbell Seated Arnold Press
5 Sets x 15 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Lunge
5 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 15 Reps
Machine Hip Adduction
5 Sets x 20 Reps
Kick back machine
5 Sets x 25 Reps
Machine Hip Abduction
5 Sets x 20 Reps
Cable Hip Abduction
5 Sets x 15 Reps
Dumbbell Concentration Curl
5 Sets x 15 Reps
Any
Day 2
Est. 118 min
12 exercises
Barbell Deadlift
5 Sets x 15 Reps
Cable Seated Row
4 Sets x 20 Reps
Cable V Bar Pulldown
4 Sets x 20 Reps
Dumbell Deadlift to Shoulder Press
5 Sets x 15 Reps
Dumbbell One-Arm Row
5 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Reverse Hyper (Flat Bench)
4 Sets x 25 Reps
Machine Tricep Extension
4 Sets x 25 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 20 Reps
Machine Bench Press
4 Sets x 20 Reps
Dumbbell Fly
4 Sets x 20 Reps
Any
Day 1
Est. 120 min
13 exercises
Burpes
5 Sets x 20 Reps
Push-Up
4 Sets x 15 Reps
Exercise Dome Push-Up
4 Sets x 20 Reps
Barbell Squat to Shoulder Press
5 Sets x 15 Reps
Barbell Lunge
5 Sets x 20 Reps
Barbell Bench Press
4 Sets x 20 Reps
Single-Leg Bench Dip
4 Sets x 20 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Smith Machine Split Squat
4 Sets x 20 Reps
Machine Shoulder Press
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Cable Standing Curl
4 Sets x 15 Reps
Any
Day 4
Est. 125 min
15 exercises
Bodyweight Lunge
1 Set x 60 Reps
Machine Leg Press
5 Sets x 15 Reps
Hack Squat
5 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 25 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 20 Reps
Cable Squat Curl
4 Sets x 20 Reps
T Bar Row
4 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 20 Reps
Barbell Upright Row
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 20 Reps
Dumbbell Tricep Extension
4 Sets x 20 Reps
