4 days 1 day rest
General
Intermediate
Machine strength
Plan Details
The 4 days 1 day rest routine by toktok11111 is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and triceps
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 2
Back and biceps
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Wrist Curl
3 Sets x 12 Reps
Day 3
Shoulders and traps
Est. 0 min
7 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Shrug (Stability Ball)
3 Sets x 12 Reps
Day 4
Legs1
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Hip Abduction
2 Sets x 15 Reps
Machine Hip Adduction
2 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 6
Chest-triceps2
Est. 0 min
7 exercises
Leverage Incline Chest Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Day 7
Back-biceps2
Est. 0 min
8 exercises
Cable Shoulder Extension
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Cable Wrist Curl
3 Sets x 15 Reps
Machine Vertical Row (Close Grip)
4 Sets x 15 Reps
Machine Lat Pulldown
4 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Day 8
Shoulders-traps2
Est. 0 min
9 exercises
Cable Deltoid Raise
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Cable Shrug
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Day 9
Legs 2
Est. 0 min
6 exercises
Smith Machine Hack Squat
4 Sets x 15 Reps
Dumbbell Plie Squat
4 Sets x 15 Reps
Dumbbell Reverse Lunge
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 18 Reps
Machine Seated Calf Raise
3 Sets x 18 Reps
