toktok11111
4 days 1 day rest
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 4 days 1 day rest routine by toktok11111 is a 8 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Day 1
Day 2
Day 3
Day 4
Day 6
Day 7
Day 8
Day 9
Chest and triceps
Est time: 0 min
6 exercises
Barbell Bench Press
Chest
Sets
4
Reps
12
Interval
00:00
Rest Time
02:00
Dumbbell Incline Bench Press
Chest
Sets
4
Reps
12
Interval
00:00
Rest Time
02:00
Barbell Decline Bench Press
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
02:00
Machine Fly
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Seated Tricep Press
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:30
Cable Shoulder Extension
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
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