4 days moderate 856
Sport
Intermediate
Machine strength
Plan Details
The 4 days moderate 856 routine by Patrick7585 is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Enter your routine description
Routine detail
Mon
PUSH 1
Est. 0 min
9 exercises
Barbell JM Press
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Cable Front Raise
5 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 8 Reps
Tue
PULL 1
Est. 0 min
9 exercises
One arm Cable rear Delt flye
5 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 12 Reps
Cable One-Arm Reverse Curl
6 Sets x 15 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl (Prone)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Wed
SALES
Est. 0 min
0 exercises
This day is empty
Thu
PUSH 2
Est. 0 min
9 exercises
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Machine Shoulder Press
5 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Fri
PULL 2
Est. 0 min
9 exercises
Cable leaning row
5 Sets x 12 Reps
Dumbbell Rear Delt Row
5 Sets x 12 Reps
Cable One-Arm Reverse Curl
6 Sets x 15 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Sat
SALES
Est. 0 min
0 exercises
This day is empty
Sun
SALES
Est. 0 min
0 exercises
This day is empty
