Mendy's 3-4 Day/week Full Body
General
Intermediate
Machine strength
Plan Details
The Mendy's 3-4 Day/week Full Body routine by Tatertot19 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Throw in arms/shoulders at the end of every workout if possible/desired. Proceed in numerical order of the days. Add extra sets to any workout if desired, but try to keep it balanced with training the antagonist muscles.
Routine detail
Day 1
Workout Day #1
Est. 77 min
8 exercises
Barbell Bench Press
1 Set
Machine Leg Press
1 Set
Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Machine Vertical Row (Close Grip)
2 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Day 2
Workout Day #2
Est. 80 min
8 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Seated Leg Curl
1 Set
Leverage Machine Iso Row
1 Set
Dumbbell Incline Bench Press
1 Set
Cable Lat Pulldown (Wide Grip)
1 Set
Leverage Chest Press
1 Set
Dumbbell Lateral Raise
1 Set
Cable Tricep Pushdown (Rope)
1 Set
Day 3
Workout Day #3
Est. 75 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Machine Leg Curl (Prone)
1 Set
Hack Squat
1 Set
Leverage Shoulder Press
1 Set
Cable V Bar Pulldown
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
1 Set
Day 4
Workout Day #4
Est. 84 min
7 exercises
Barbell Romanian Deadlift
1 Set
Machine Leg Extension
1 Set
Leverage Machine Iso Row
1 Set
Dumbbell Bench Press
1 Set
Lat Pullover
1 Set
Machine Incline Chest Press
4 Sets x 8 Reps
Cable Rope Face Pull
1 Set
