DBG 4 Day Workout
General
Intermediate
None
Plan Details
The DBG 4 Day Workout routine by digitalboygenius is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
4 day workout plan by digitalboygenius
Routine detail
Mon
Chest and Triceps
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Smith Machine Bench Press
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Upper Chest Crossover
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Tue
Back and Abs
Est. 0 min
9 exercises
Smith Machine Bent-Over Row
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Smith Machine Deadlift
3 Sets x 15 Reps
Cable Kneeling Crunch
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 8 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Shoulder and Biceps
Est. 0 min
8 exercises
Machine Shoulder Press
3 Sets x 15 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Fri
FRI Legs
Est. 0 min
10 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
