4 Day Full Body Plan tmorgan43
General
Intermediate
Machine strength
Plan Details
The 4 Day Full Body Plan tmorgan43 routine by tmorgan43 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
4 Day Full Body Plan for office professionals to gain strength, hypertrophy and core endurance. Workouts are approximately 1 hour each.
Routine detail
Mon
Monday - Chest + Legs
Est. 72 min
6 exercises
Machine Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Tue
Tuesday - Shoulders + Core
Est. 54 min
5 exercises
Machine Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Cross Body Crunch
4 Sets x 26 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Thu
Thursday - Back + Legs
Est. 76 min
6 exercises
Pull-Up
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 20 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Fri
Friday - Arms + Core
Est. 68 min
6 exercises
Machine Tricep Extension
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Plank
2 Sets
