4 Day - My Custom Routine
General
Beginner
Machine strength
Plan Details
The 4 Day - My Custom Routine routine by karensfitnes is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! <b>Where is my workout?</b> If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". <b>Renaming Workout Days</b> Swipe left to rename, change the status or duplicate workout days. <b>Changing Default Reps and Starting Weight</b> Swipe left on the exercise cell and tap the edit icon.
Routine detail
Day 1
Full body training
Est. 47 min
6 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Rowing
1 Set
Step Machine
1 Set
Recumbent Bike
1 Set
Air Bike
3 Sets x 12 Reps
Day 2
Abs burn
Est. 75 min
10 exercises
Add Your Own Exercises
3 Sets x 8 Reps
Air Bike
3 Sets x 15 Reps
Leg Raise
3 Sets x 8 Reps
Decline Crunch
4 Sets x 10 Reps
Oblique Crunch
6 Sets x 6 Reps
Crunch
6 Sets x 8 Reps
Plank
3 Sets
Machine Ab Crunch
4 Sets x 20 Reps
Reverse Crunch
2 Sets x 15 Reps
V-Up
4 Sets x 6 Reps
Day 3
Back and biceps swimming
Est. 185 min
8 exercises
Barbell Curl
6 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
6 Sets x 12 Reps
Barbell Seated Good Morning
3 Sets x 25 Reps
Barbell Deadlift
4 Sets x 8 Reps
Swimming
3 Sets
Swimming
3 Sets
Day 4
Chest/Brest abs triceps
Est. 104 min
10 exercises
Barbell Bench Press
6 Sets x 12 Reps
Machine Fly
7 Sets x 15 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
6 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Air Bike
3 Sets x 20 Reps
Leg Raise
3 Sets x 15 Reps
Oblique Crunch
4 Sets x 10 Reps
Decline Crunch
4 Sets x 6 Reps
Machine Ab Crunch
4 Sets x 25 Reps
