Essentials Workout Weeks 1-4
General
Intermediate
Machine strength
Plan Details
The Essentials Workout Weeks 1-4 routine by Randy Hunt is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper 1
8 exercises
Smith Machine Bench Press
2 Sets x 6 Reps
Smith Machine Bench Press
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
1 Set x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 15 Reps
EZ Bar Curl
2 Sets x 15 Reps
Day 2
Lower 1
6 exercises
Barbell Squat
2 Sets x 6 Reps
Barbell Squat
1 Set x 10 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Seated Leg Curl
1 Set x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 3
Upper 2
8 exercises
Barbell Row
2 Sets x 10 Reps
Cable Incline Fly
2 Sets x 12 Reps
Cable Decline Press
2 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Cable One-Arm Concentration Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Day 4
Lower 2
6 exercises
Barbell Deadlift
2 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Extension
1 Set x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Machine Ab Crunch
2 Sets x 15 Reps
