4-Day Routine
General
Intermediate
Machine strength
Plan Details
The 4-Day Routine routine by carlislealexander is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Cardio daily. Abs daily. Alternate upper and lower each day. Minimum intake: 150g of protein. 3300 calories. 56g of fat.
Routine detail
Day 1
Legs
Est. 0 min
9 exercises
Parallel Bar Leg Raise
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Calf Machine
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Day 2
Chest and Triceps
Est. 0 min
8 exercises
Torso Machine
4 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 10 Reps
Machine Seated Tricep Dip
4 Sets x 10 Reps
Cable Upper Chest Crossover
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 10 Reps
Day 3
Back and Biceps
Est. 0 min
7 exercises
Machine Ab Crunch
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Iso-Lateral Low Row
4 Sets x 10 Reps
Iso Bicep curl machine
4 Sets x 10 Reps
Day 4
Shoulders n traps
Est. 0 min
6 exercises
Dumbbell Side Bend
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
High cable row
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
