delon03
PD 4 week Workout
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AUDIO TIP
General
Beginner
Body
Plan Details
The PD 4 week Workout routine by delon03 is a 31 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan Description
4 week routine...
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
Day 29
Day 30
Day 31
Abs Workout 1
Est time: 64 min
10 exercises
Dummbell Push Press
Shoulders
Sets
6
Reps
6
Interval
00:00
Rest Time
00:00
Barbell Deadlift
Back
Sets
6
Reps
4
Interval
00:00
Rest Time
00:00
Mountain Climber
Upper Legs
Sets
5
Reps
0
Interval
00:00
Rest Time
02:00
Barbell Bent-Over Row
Back
Sets
4
Reps
5
Interval
00:00
Rest Time
01:00
Barbell Front Squat
Upper Legs
Sets
4
Reps
5
Interval
00:00
Rest Time
01:00
Plank
Abs
Sets
4
Reps
8
Interval
00:00
Rest Time
00:45
Plank
Abs
Sets
1
Reps
8
Interval
00:00
Rest Time
00:45
Lunge and reach
Upper Legs
Sets
2
Reps
24
Interval
00:00
Rest Time
00:30
Plyo Push-Up
Chest
Sets
2
Reps
15
Interval
00:00
Rest Time
00:30
Jump Rope
Cardio
Sets
0
Reps
0
Interval
00:00
Rest Time
00:10
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