4 day split + abs/cardio
General
Beginner
None
Plan Details
The 4 day split + abs/cardio routine by bpopal is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Any
Legs
Est. 0 min
6 exercises
Ankle Circles
1 Set x 20 Reps
Barbell Squat
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Any
Chest
Est. 0 min
6 exercises
Chest and Shoulder Stretch
1 Set x 8 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets x 20 Reps
Any
Back
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Any
Shoulders & Arms
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 20 Reps
Machine Tricep Extension
3 Sets x 20 Reps
Any
Abs/Cardio
Est. 0 min
8 exercises
Plank
3 Sets
Crunch
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Rowing
1 Set
Step Machine
1 Set
