4 Days a week Full body
General
Intermediate
Barbell
Plan Details
The 4 Days a week Full body routine by michaeljacobson2 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Monday Wednesday Friday Saturday or Sunday full body workout.
Routine detail
Mon
Back and Shoulders
Est. 45 min
7 exercises
Barbell Shrug
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Wed
Legs
Est. 50 min
8 exercises
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Fri
Arms and Chest
Est. 97 min
15 exercises
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Weight Plate Pinch
3 Sets x 8 Reps
Sun
Pool
Est. 81 min
5 exercises
Swimming
1 Set
Hanging Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Swimming
1 Set
