Workout 4
General
Intermediate
Machine strength
Plan Details
The Workout 4 routine by armydan02 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Shoulders
Est. 131 min
12 exercises
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Cable Reverse Fly
4 Sets x 15 Reps
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Cable Deltoid Raise
4 Sets x 15 Reps
Cable Front Raise
4 Sets x 15 Reps
Weight Plate Front Raise
4 Sets x 15 Reps
Cable Rope Deltoid Row
4 Sets x 15 Reps
Cable One-Arm Reverse Fly
4 Sets x 15 Reps
Handstand Push-Up
4 Sets x 15 Reps
Day 2
Legs
Est. 84 min
8 exercises
Machine Single-Leg Extension
4 Sets x 15 Reps
Machine Single-Leg Curl
4 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Glute Kickback
4 Sets x 15 Reps
Machine Squat
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Day 3
Back
Est. 86 min
8 exercises
Machine Assisted Pull-Up
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Cable One-Arm Lat Pulldown
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 15 Reps
Day 4
Chest
Est. 108 min
10 exercises
Push-Up
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Decline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Cable Incline Fly
4 Sets x 15 Reps
Cable Decline Chest Fly
4 Sets x 15 Reps
Cable Flat Bench Fly
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Machine Incline Chest Press
4 Sets x 15 Reps
Day 5
Arms
Est. 111 min
10 exercises
Dip
4 Sets x 15 Reps
Dumbbell Alternating Incline Curl
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
