daoist
Ian King style 4 day split
AUTOPLAY
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Ian King style 4 day split routine by daoist is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan Description
Quad day vertical day glute day horizontal day...
Mon
Tue
Thu
Fri
Horizontal push/pull
Est time: 33 min
11 exercises
Dumbbell Wrist Curl (Palms Down)
Forearms
Sets
2
Reps
20
Interval
00:00
Rest Time
00:00
Dumbbell Wrist Curl (Palms Up)
Forearms
Sets
2
Reps
20
Interval
00:00
Rest Time
00:00
Dumbbell Seated Tricep Press
Triceps
Sets
2
Reps
10
Interval
00:00
Rest Time
00:00
Cable One-Arm Tricep Pushdown (Reverse Grip)
Triceps
Sets
2
Reps
10
Interval
00:00
Rest Time
00:00
Dip
Triceps
Sets
2
Reps
10
Interval
00:00
Rest Time
00:00
Dumbbell One-Arm Front Raise
Shoulders
Sets
1
Reps
12
Interval
00:00
Rest Time
00:00
Cable Deltoid Raise
Shoulders
Sets
1
Reps
12
Interval
00:00
Rest Time
00:00
Barbell Military Press (Seated)
Shoulders
Sets
1
Reps
8
Interval
00:00
Rest Time
00:00
Dumbbell Incline Fly
Chest
Sets
1
Reps
12
Interval
00:00
Rest Time
00:00
Dumbbell Decline Press
Chest
Sets
1
Reps
12
Interval
00:00
Rest Time
00:00
Dumbbell Bench Press
Chest
Sets
1
Reps
8
Interval
00:00
Rest Time
00:00
