Standard 1 v.4
General
Advanced
Machine strength
Plan Details
The Standard 1 v.4 routine by bvdh1972 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 65 min
7 exercises
Barbell Bench Press
6 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Cable Upper Chest Crossover
4 Sets x 10 Reps
Step Machine
1 Set
Day 2
Legs & Abs
Est. 72 min
10 exercises
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Hack Calf Raise
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Hyperextension
3 Sets x 10 Reps
Walking
1 Set
Day 3
Back
Est. 61 min
7 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 5 Reps
Cable Seated Row
5 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Rack Pulls
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 4
Shoulders & Abs
Est. 70 min
10 exercises
Hang Clean & Press
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 20 Reps
Elliptical Training
1 Set
Day 5
Arms
Est. 70 min
9 exercises
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
EZ Bar Curl
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Machine Dip
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Step Machine
1 Set
