Working and strong and beton Full 4 sort of
General
Intermediate
Machine strength
Plan Details
The Working and strong and beton Full 4 sort of routine by ivangoranoff is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
full body 5 days
Routine detail
Day 1
Legs mostly
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Chest mostly
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Dumbbell Alternating Arnold Press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Day 3
Maybe back
Est. 0 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Day 4
Arms and etc
Est. 0 min
8 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 11 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 11 Reps
