ljeve
4 Rounds 4 Strength
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General
Advanced
Machine strength
Plan Details
The 4 Rounds 4 Strength routine by ljeve is a 3 day workout plan. It is a advanced level plan to achieve general fitness goals.
Mon
Wed
Thu
Chest
Est time: 120 min
19 exercises
Barbell Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Pullover on Stability Ball
Back
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Cable Mid Chest Crossover
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Shoulder Extension
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Rowing
Cardio
Sets
0
Reps
0
Interval
00:00
Rest Time
00:05
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Pullover on Stability Ball
Back
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Cable Lower Chest Raise
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Rope Overhead Tricep Extension
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Rowing
Cardio
Sets
0
Reps
0
Interval
00:00
Rest Time
00:05
Dumbbell Decline Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Pullover on Stability Ball
Back
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Cable Mid Chest Crossover
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable One-Arm Tricep Pushdown
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Rowing
Cardio
Sets
0
Reps
0
Interval
00:00
Rest Time
00:05
Barbell Bench Press (Wide Grip)
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Pullover on Stability Ball
Back
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Cable Cross-Over
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Tricep Extension (Reverse Grip)
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
