Jan 23 4day
General
Beginner
Machine strength
Plan Details
The Jan 23 4day routine by WTF_actual is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
4 day workout routine
Routine detail
Any
Shoulder/Back
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Any
Legs
Est. 0 min
5 exercises
Hack Squat
3 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 10,10,8,8 Reps
Smith Machine Bulgarian Split Squat
5 Sets x 10,10,8,8,6 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Any
Chest/ abs
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10,10,8,8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 10,10,8,8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Crunch
3 Sets x 30,30,40 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Any
Tri/Bi
Est. 0 min
6 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8,8,8,6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 21 Reps
Cable Bicep Curl
3 Sets x 10 Reps
