4-day no pain no gain
General
Beginner
Machine strength
Plan Details
The 4-day no pain no gain routine by michaelsjostrand is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Mon
Overkrop
6 exercises
Cable Reverse Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Bench Plank
3 Sets
Tue
Biceps, Ryg
7 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Thu
Bryst, Triceps
6 exercises
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Bench Plank
3 Sets
Fri
LEGDAY FRIDAY
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Any
Flexible February
0 exercises
This day is empty
