4 day 6/17/18
General
Intermediate
Machine strength
Plan Details
The 4 day 6/17/18 routine by dhollenbeck12 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Cardio
Est. 26 min
3 exercises
Walking
1 Set
stretching
1 Set
Rowing
1 Set
Any
Shoulder traps abs
Est. 61 min
10 exercises
Elliptical Training
1 Set
stretching
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Front Raise
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Parallel Bar Hip Flexion
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 15 Reps
Barbell Glute Bridge
4 Sets x 15 Reps
Any
Legs
Est. 57 min
10 exercises
Elliptical Training
1 Set
Walking
1 Set
stretching
1 Set
Smith Machine Squat
4 Sets x 8 Reps
dumbbell Romanian dead lift
4 Sets x 8 Reps
leg press, high foot
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Any
Back biceps
Est. 55 min
10 exercises
Rowing
1 Set
stretching
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Smith Machine Deadlift
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Barbell Spider Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Cable Drag Curl
4 Sets x 8 Reps
Any
Chest triceps
Est. 57 min
10 exercises
Rowing
1 Set
stretching
1 Set
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
