Farzad strength training
General
Beginner
Machine strength
Plan Details
The Farzad strength training routine by Farzadessi is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Farzad strength training. In 4 days you go through all muscles, upper body, core and lower body and then repeat. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Any
Core
Est. 0 min
5 exercises
Stability Ball Crunch
3 Sets x 10 Reps
Plank
3 Sets
Side Plank
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Any
chest, delt, lat
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Neutral grip bench press
3 Sets x 10 Reps
Barbell Incline Bench Press (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Cable External Rotation
2 Sets x 10 Reps
Cable Internal Rotation
2 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Any
bi, tri, back
Est. 0 min
8 exercises
Cable Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Any
Leg and core
Est. 0 min
8 exercises
Bodyweight Step-Up
3 Sets x 10 Reps
Barbell Zercher Squat
4 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Cable Knee Raise (Supine)
3 Sets x 10 Reps
