Muscle group 101 4 Day Plan
General
Beginner
Dumbbell
Plan Details
The Muscle group 101 4 Day Plan routine by RobertoQuiroga is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine for beginners with all the principal muscle groups
Routine detail
Day 8
102 Pierna
Est. 0 min
6 exercises
Leg Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 8
103 Tricep - Espalda
Est. 0 min
8 exercises
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Day 8
101 Bicep - Pecho
Est. 0 min
8 exercises
Air Bike
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Day 8
104 Glúteo - Pantorrilla
Est. 0 min
8 exercises
Alternating Heel Touch
3 Sets x 8 Reps
Band Hip Lift
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
