Workout for busy lifestyle
General
Intermediate
Machine strength
Plan Details
The Workout for busy lifestyle routine by Ps31934 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Day 1: Upper body starting with chest. Rest day Day 2: Full Body workout starting with back. Rest day Day 3: Full Body workout starting with shoulders. Day 4: Leg day Rest day
Routine detail
Day 1
1. Chest Full
Est. 53 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Day 2
2. Back Full
Est. 59 min
8 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Pull-Up
2 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 3
3. Shoulder Full
Est. 57 min
7 exercises
Barbell Military Press
4 Sets x 6 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Day 4
Legs
Est. 61 min
6 exercises
Barbell Squat
5 Sets x 6 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Smith Machine Toe Raise
3 Sets x 12 Reps
