Week 4
General
Beginner
Machine strength
Plan Details
The Week 4 routine by Mohh13 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Pull 1
Est. 34 min
5 exercises
Barbell Deadlift
7 Sets x 2 Reps
Pause Deadlift
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Pendlay Rows
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Any
Push 2
Est. 40 min
5 exercises
Barbell Bench Press
5 Sets x 2 Reps
Spoto Press
7 Sets x 3 Reps
Barbell Military Press
7 Sets x 3 Reps
Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Any
Pull 2
Est. 37 min
5 exercises
Barbell Rack Pull
5 Sets x 2 Reps
Barbell Deadlift
7 Sets x 3 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Any
Push 1
Est. 40 min
5 exercises
Barbell Push Press
6 Sets x 2 Reps
Barbell Bench Press
7 Sets x 3 Reps
Dumbbell Seated Shoulder Press
6 Sets x 2 Reps
Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Any
Legs 2
Est. 40 min
5 exercises
Pause Squat
5 Sets x 2 Reps
Barbell Squat
7 Sets x 3 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Any
Legs 1
Est. 38 min
5 exercises
Barbell Squat
7 Sets x 3 Reps
Squat Static Holds.
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
