Ma' Boo 4day
General
Intermediate
Machine strength
Plan Details
The Ma' Boo 4day routine by knj08054 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Back/Biceps
Est. 49 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Cable Seated Row
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Cable Preacher Curl
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Pinwheel Dumbbell Curl
2 Sets x 12 Reps
Day 2
Legs/Abs
Est. 71 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Parallel Bar Hip Raise
2 Sets x 12 Reps
Bench Weighted Decline Crunch
2 Sets x 12 Reps
Day 3
Chest/Tri/Shoulder
Est. 79 min
10 exercises
Barbell Bench Press
2 Sets x 12 Reps
Barbell Decline Bench Press
2 Sets x 12 Reps
weighted chest dip
2 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Cable Tricep Kickback
2 Sets x 12 Reps
Barbell Shoulder Press
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
Day 4
Legs/Abs 2
Est. 72 min
9 exercises
Barbell Squat
2 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Parallel Bar Hip Raise
2 Sets x 12 Reps
Bench Weighted Decline Crunch
2 Sets x 12 Reps
