1-4 w Routine
General
Beginner
Machine strength
Plan Details
The 1-4 w Routine routine by alvarogroenewegen is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Job
Routine detail
Mon
Workout 1
Est. 0 min
8 exercises
Dumbbell Bench Press
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
Tue
Workout 2
Est. 0 min
5 exercises
Machine Leg Press
1 Set x 4 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Calf Raise
2 Sets x 10 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Thu
Workout 3
Est. 0 min
7 exercises
Barbell Bent-Over Row
2 Sets x 10 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Cable Chest Press (Supine Stability Ball)
2 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Fri
Workout 4
Est. 0 min
5 exercises
Barbell Romanian Deadlift
2 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Calf Raise
2 Sets x 15 Reps
Machine Ab Crunch
2 Sets x 15 Reps
