Split 4 dÃas
General
Intermediate
Machine strength
Plan Details
The Split 4 dÃas routine by rodrigofd is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
7 dias x semana, rotando 4 tipos de dia
Routine detail
Day 1
Chest and Biceps
Est. 107 min
11 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Cable Side Bend
3 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Machine Hammer Curl
4 Sets x 8 Reps
Day 2
Back and Triceps
Est. 136 min
15 exercises
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Machine Seated Tricep Dip
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Barbell Tricep Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Side Bend
3 Sets x 20 Reps
Day 3
Legs and Shoulders
Est. 95 min
10 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Glute Kickback
3 Sets x 12 Reps
Single-Leg Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Cable Side Bend
3 Sets x 20 Reps
Day 4
Shoulders
Est. 58 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Cable Side Bend
4 Sets x 20 Reps
