4-days workout by Przem
General
Beginner
Machine strength
Plan Details
The 4-days workout by Przem routine by p.szajba is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
All you need is an adjustable bench and some dumbbells. This is beginner - intermediate
Routine detail
Wed
Chest & Triceps & abs
Est. 109 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable Tricep Kickback
5 Sets x 24 Reps
Cable Kneeling Crunch (Rope)
8 Sets x 25 Reps
Thu
Back and Biceps
Est. 78 min
8 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Curl
5 Sets x 12 Reps
Cable Rope Hammer Curl
5 Sets x 12 Reps
Cable Dual Overhead Curl
5 Sets x 12 Reps
Sat
Legs & abs
Est. 92 min
7 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Barbell Bulgarian Split Squat
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
8 Sets x 25 Reps
Sun
Shoulders
Est. 69 min
6 exercises
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
8 Sets x 25 Reps
