decoyist
4 Day
AUTOPLAY
AUDIO TIP
General
Intermediate
Barbell
Plan Details
The 4 Day routine by decoyist is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Day 1
Day 2
Day 3
Day 4
Chest
Est time: 75 min
6 exercises
Barbell Incline Bench Press
Chest
Sets
3
Reps
6
Interval
00:00
Rest Time
03:00
Barbell Bench Press
Chest
Sets
3
Reps
6
Interval
00:00
Rest Time
03:00
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
6
Interval
00:00
Rest Time
03:00
Cable Cross-Over
Chest
Sets
3
Reps
6
Interval
00:00
Rest Time
03:00
Cable Tricep Pushdown (Rope)
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
03:00
Dumbbell Press (Close Grip)
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
03:00
