4x days legs specialised
General
Beginner
Machine strength
Plan Details
The 4x days legs specialised routine by damon salakas is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 20
legs 1
Est. 36 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Hack Squat
2 Sets x 8 Reps
Barbell Lunge
2 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 22
chest bis
Est. 33 min
7 exercises
Barbell Decline Bench Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Machine Incline Chest Press
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Dumbbell Hammer Curl
1 Set x 12 Reps
Dumbbell Concentration Curl
1 Set x 12 Reps
Dragon Flag
3 Sets x 8 Reps
Day 23
Back
Est. 52 min
9 exercises
Weighted Pull-Up
2 Sets x 8 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
Cable V Bar Pulldown
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Day 24
Delts Tris
Est. 43 min
7 exercises
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 25
Legs 2
Est. 37 min
7 exercises
Barbell Squat
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Barbell Hip Thrust
2 Sets x 8 Reps
