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4 day workout plan

amielouise96

Nov 24th 2017

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4 day workout plan

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3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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Back + bum + abs 7 exercises, 1 hr 26 mins

	Barbell Deadlift	7x8 reps	rest: 180s
	Barbell Squat	3x8 reps	rest: 180s
	Barbell Romanian Deadlift	3x8 reps	rest: 180s
	Barbell One-Arm Row	6x8 reps	rest: 60s
	Bench Leg Raise (Supine)	3x12 reps	rest: 60s
	Hanging Leg Raise	3x10 reps	rest: 60s
	Plank	3x8 reps	rest: 60s

Chest + triceps 6 exercises, 59 mins

	Barbell Incline Bench Press	7x8 reps	rest: 120s
	Dumbbell Incline Bench Press	3x8 reps	rest: 120s
	Barbell Bench Press	3x8 reps	rest: 120s
	Machine Assisted Dip	3x8 reps	rest: 60s
	Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
	Machine Seated Tricep Dip	3x8 reps	rest: 60s

Legs + bum + calfs 7 exercises, 1 hr 23 mins

	Barbell Squat	7x8 reps	rest: 180s
	Barbell Standing Calf Raise	3x15 reps	rest: 60s
	Barbell Hip Thrust	3x8 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 180s
	Machine Leg Press	3x8 reps	rest: 120s
	Calf Press On Leg Press	3x20 reps	rest: 60s
	Donkey Calf Raise	3x30 reps	rest: 60s

Shoulders + biceps 6 exercises, 1 hr 10 mins

	Barbell Military Press	7x8 reps	rest: 120s
	Barbell Squat to Upright Row	3x8 reps	rest: 120s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Dumbbell Front Raise	3x8 reps	rest: 60s
	Barbell Curl	7x8 reps	rest: 120s
	Dumbbell Hammer Curl	3x8 reps	rest: 60s

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