4 day part 1
General
Beginner
Machine strength
Plan Details
The 4 day part 1 routine by adamstate is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Any
Upper 1
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Any
Lower 2
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Plank
3 Sets
Any
Upper 2
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Reverse Pec Dec
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Any
Lower 1
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
