shurensly93's 4 Days Plan
General
Beginner
Machine strength
Plan Details
The shurensly93's 4 Days Plan routine by shurensly93 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
a little bit of everything i gues. Is made for myself to use this as a reminder. No clue if this is a great workout :D
Routine detail
Mon
Rug & Tricep
Est. 65 min
9 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Tue
Quadriceps & Kuiten
Est. 60 min
7 exercises
Bodyweight Squat
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Bodyweight Lunge
4 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 8 Reps
Step Machine
1 Set
Wed
Schouders & Hamstrings
Est. 53 min
8 exercises
Barbell Neck Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Dumbbell Front Raise
5 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Walking
2 Sets
Thu
Chest & Bicep
Est. 57 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 8 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
5 Sets x 8 Reps
