2211 Ge's 4 Day Plan
General
Advanced
Machine strength
Plan Details
The 2211 Ge's 4 Day Plan routine by alvarobertoluci is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Shoulders & Legs focused, but still work all muscle groups. Training 6 days a week. Abs 3 times a week
Routine detail
Day 1
Workout Day #1
Est. 71 min
9 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Machine Fly
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dip
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Day 2
Workout Day #2
Est. 82 min
11 exercises
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Barbell Front Raise
5 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 15 Reps
Bodyweight Calf Raise
4 Sets x 15 Reps
Glute Kickback
4 Sets x 20 Reps
Cable Wood Chop
4 Sets x 15 Reps
Day 3
Workout Day #3
Est. 67 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Pulldown (Underhand)
4 Sets x 10 Reps
Cable Pulldown (Underhand)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 12 Reps
Barbell Curl
4 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 20 Reps
Plank
3 Sets
Day 4
Workout Day #4
Est. 69 min
8 exercises
Dumbbell One-Arm Front Raise
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Front Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
