Fullbody 4 Days
Sport
Advanced
Machine strength
Plan Details
The Fullbody 4 Days routine by NiekSebens is a 3 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Full body routine
Routine detail
Thu
Schema A
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Fri
Schema B
Est. 0 min
15 exercises
Alternating Reach and Catch
1 Set x 40 Reps
Crunch
1 Set x 40 Reps
Leg Raise
1 Set x 40 Reps
Air Bike
1 Set x 40 Reps
Reverse Crunch
1 Set x 40 Reps
Leg Pull-In
1 Set x 40 Reps
Alternating Heel Touch
1 Set x 40 Reps
Toe Touches
1 Set x 40 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Sat
Schema C
Est. 0 min
7 exercises
Barbell Single-Leg Squat
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
