4 day split with some mobility
General
Beginner
Body
Plan Details
The 4 day split with some mobility routine by SlaylorSwift63 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
If you want to return your form, this routine will get you back in the game. I'm not an expert but the plan is working for me;)
Routine detail
Mon
Chest Triceps
Est. 44 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Tue
Back Bicep
Est. 44 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Thu
Legs Shoulders
Est. 44 min
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Fri
Abs
Est. 44 min
7 exercises
Crunch
3 Sets x 16 Reps
Air Bike
3 Sets x 16 Reps
Weight Plate Russian Twist
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Reverse Crunch
3 Sets x 16 Reps
Leg Pull-In
3 Sets x 16 Reps
Plank
3 Sets
Any
Mobility
Est. 86 min
39 exercises
Sun Salutation
1 Set x 4 Reps
Ankle Circles
1 Set x 10 Reps
Dynamic Back Stretch
1 Set x 10 Reps
Dynamic Chest Stretch
1 Set x 10 Reps
Side Wrist Pull
1 Set x 1 Rep
Standing Trunk Rotation
1 Set x 1 Rep
Wall Calf Stretch
1 Set x 1 Rep
Warrior Pose
1 Set x 1 Rep
Warrior 2 Pose
1 Set x 1 Rep
Side Angle Pose With Rotation
1 Set x 1 Rep
Mighty Pose
1 Set x 1 Rep
Warrior 3 Pose
1 Set x 1 Rep
Prisoner Squat
1 Set x 15 Reps
Extended Arm Child Pose
1 Set x 1 Rep
Knees to Chest Hug
1 Set x 1 Rep
Staff Pose
1 Set x 1 Rep
Straddle Stretch
1 Set x 1 Rep
90/90 Hamstring Stretch
1 Set x 8 Reps
Cat Stretch
1 Set x 1 Rep
Downward Facing Puppy Dog
1 Set x 1 Rep
Downward Facing Dog
1 Set x 1 Rep
Plank
3 Sets
Camel Pose
1 Set x 1 Rep
Cobra
1 Set
Crescent Moon Pose
1 Set x 1 Rep
Boat Pose
1 Set x 1 Rep
90/90 Hamstring Stretch
1 Set x 1 Rep
Bodyweight Calf Raise
1 Set x 1 Rep
Bodyweight Lunge
1 Set x 1 Rep
Bridge
1 Set
Cross-Leg Side Stretch (Supine)
1 Set x 1 Rep
Cross-Legged Forward Fold
1 Set x 1 Rep
Frog Sit-Up
1 Set x 1 Rep
Leg Swing
1 Set x 1 Rep
Hero Pose
1 Set x 1 Rep
Knee Across the Body
1 Set x 1 Rep
Kneeling Hip Flexor
1 Set x 1 Rep
Machine Calf Raise
1 Set x 1 Rep
Triangle Pose
1 Set x 1 Rep
