4 Week 3&4
General
Beginner
Machine strength
Plan Details
The 4 Week 3&4 routine by ashlynboggs is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
day 1
Est. 61 min
8 exercises
Cable Front Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Bench Dip
3 Sets x 20 Reps
Day 2
day 2
Est. 56 min
6 exercises
Machine Leg Press
4 Sets x 15 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 20 Reps
Jump Squat
4 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Day 3
day 3
Est. 47 min
8 exercises
wall sit
3 Sets
high knees
3 Sets
Plank
3 Sets
plank shoulder tap
3 Sets
Knee Tuck Jump
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 4
day 4
Est. 58 min
7 exercises
Cable Rope Lat Pulldown
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 8 Reps
Day 5
day 5
Est. 63 min
8 exercises
Back Hyperextension
3 Sets x 20 Reps
Dumbbell Hamstring Curl
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
