4 day split :)
General
Intermediate
Machine strength
Plan Details
The 4 day split :) routine by alyssalemon is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
the best workout ever
Routine detail
Mon
glutes and hamstrings
Est. 0 min
5 exercises
Barbell Sumo Deadlift
3 Sets x 10 Reps
barbell rdl
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Dumbbell Hamstring Curl
4 Sets x 10 Reps
Tue
shoulders and tri
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 6 Reps
SUPERSET race car driver
3 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 5 Reps
Wed
quads and calves
Est. 0 min
4 exercises
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Thu
back and biceps
Est. 0 min
5 exercises
Machine Assisted Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 10 Reps
