ashrott
Alan 4 Day
AUTOPLAY
AUDIO TIP
General
Advanced
Dumbbell
Plan Details
The Alan 4 Day routine by ashrott is a 4 day workout plan. It is a advanced level plan to achieve general fitness goals.
Tue
Wed
Thu
Sat
Day 1
Est time: 60 min
8 exercises
Chin-Up
Back
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
Chin-Up (Close Grip)
Back
Sets
2
Reps
6
Interval
00:00
Rest Time
01:00
Barbell Push Press
Shoulders
Sets
4
Reps
6
Interval
00:00
Rest Time
01:00
Barbell Bent-Over Row
Back
Sets
4
Reps
5
Interval
00:00
Rest Time
01:00
Dumbbell Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Bicep Curl
Biceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Press (Close Grip)
Triceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Rope Overhead Tricep Extension
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
