M140 Foundation week4
Sport
Intermediate
Machine strength
Plan Details
The M140 Foundation week4 routine by ajdelecfit is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
chest/delts
Routine detail
Mon
day23
Est. 76 min
9 exercises
Push-Up
5 Sets x 20 Reps
Machine Fly
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Smith Machine Shoulder Press
5 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Tue
day 24 back
Est. 57 min
7 exercises
Pull-Up
6 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 20 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 12 Reps
Wed
day25. leg/hamstring
Est. 57 min
8 exercises
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Fri
day 27 am chest / arms
Est. 66 min
8 exercises
Barbell Incline Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Machine Dip
4 Sets x 10 Reps
Fri
day 27 pm delts
Est. 53 min
7 exercises
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 8 Reps
Dumbbell Bent-Over Raise
5 Sets x 8 Reps
Dumbbell Seated Dublin Press
5 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Sat
day 28 am squatting
Est. 58 min
5 exercises
Barbell Squat
8 Sets x 6 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Hack Squat
5 Sets x 8 Reps
Dumbbell Lunge
5 Sets x 10 Reps
