4 Day Build Routine
General
Intermediate
Dumbbell
Plan Details
The 4 Day Build Routine routine by AnthonyKelly3 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper Body A
Est. 60 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Incline Bench Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Tue
Lower Body A
Est. 52 min
8 exercises
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Plank
3 Sets
Thu
Upper Body B
Est. 62 min
10 exercises
Dip
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Fly
2 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
2 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 8 Reps
Sun
Lower Body B
Est. 54 min
8 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Side Plank
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Side Bridge
3 Sets
