Azazual's 4 Days Plan*
General
Beginner
Machine strength
Plan Details
The Azazual's 4 Days Plan* routine by Azazual is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Biceps
Est. 86 min
14 exercises
Treadmill Running
1 Set
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Inner Chest Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Frog Sit-Up
3 Sets x 10 Reps
Tue
Legs
Est. 85 min
14 exercises
Elliptical Training
1 Set
Machine Leg Press
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Weighted Trunk Rotation
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Thu
Back and Triceps
Est. 89 min
14 exercises
Treadmill Running
1 Set
Weighted Pull-Up
4 Sets x 10 Reps
Barbell Incline Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable V-Bar Row
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Superman
3 Sets
Fri
Running
Est. 42 min
1 exercise
Running
1 Set
Any
upper body
Est. 88 min
15 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
