4 Day S06 aaaaaaaa
General
Intermediate
Machine strength
Plan Details
The 4 Day S06 aaaaaaaa routine by Houcemzer is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Tue
PULL
Est. 83 min
10 exercises
ECHAUFFEMENT EPAULES
3 Sets
ECHAUFFEMENT DOS
3 Sets
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Medicine Ball Overhead Slam
3 Sets x 8 Reps
INCHWORM
3 Sets x 8 Reps
Thu
LEG
Est. 60 min
9 exercises
Step Machine
3 Sets
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Chaise
2 Sets
Machine Seated Leg Curl
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
JUMP SUR STEP
3 Sets
Mountain Climber
3 Sets
Fri
PUSH
Est. 192 min
9 exercises
ECHAUFFEMENT EPAULES
3 Sets
ECHAUFFEMENT POIGNEE
3 Sets
Dumbbell Bench Press
4 Sets x 12 Reps
Machine Inner Chest Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
GAINAGE TOUCHE EPAULE
3 Sets
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
