DuyNguyenTien's 4 Day Plan
General
Advanced
Machine strength
Plan Details
The DuyNguyenTien's 4 Day Plan routine by DuyNguyenTien is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is my new plan. I hope you enjoy it!
Routine detail
Mon
Chest day
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Abduction
9 Sets x 8,10,12,8,10,12,8,10,12 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Tue
Back day
Est. 0 min
10 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
9 Sets x 8,10,12,8,10,12,8,10,12 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Reverse T Bar Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Wed
Leg day
Est. 0 min
8 exercises
Barbell Sumo Deadlift
6 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Thu
Shoulder and Arms day
Est. 0 min
11 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
9 Sets x 8,10,12,8,10,12,8,10,12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Fri
New Workout
Est. 0 min
0 exercises
This day is empty
