Bowflex 4 Day
General
Advanced
None
Plan Details
The Bowflex 4 Day routine by davwoj is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
A
Est. 30 min
6 exercises
Standard Bench Press
2 Sets x 15 Reps
Pulldown w/Squat Bar
2 Sets x 15 Reps
Seated Shoulder Press
2 Sets x 15 Reps
Standard Bicep Curl
2 Sets x 10 Reps
Seated Tricep Extension
2 Sets x 15 Reps
Yoga Ball Squats
2 Sets x 15 Reps
Any
B
Est. 30 min
6 exercises
Military Bench Press
2 Sets x 15 Reps
Narrow Lat Pulldowns w/Squat Bar
2 Sets x 15 Reps
Standing Crossover Rows
2 Sets x 15 Reps
Seated Tricep Extension (Hammer)
2 Sets x 15 Reps
Concentration Bicep Curl (In Supination)
2 Sets x 15 Reps
Yoga Ball Squats
2 Sets x 15 Reps
Any
D
Est. 30 min
6 exercises
Close Grip Bench Press (Diamond)
2 Sets x 15 Reps
Reverse Grip Pulldowns w/Squat Bar
2 Sets x 15 Reps
Seated Shoulder Flys
2 Sets x 15 Reps
Tricep Pushdown
2 Sets x 15 Reps
Hammer Bicep Curl
2 Sets x 15 Reps
Yoga Ball Squats
2 Sets x 15 Reps
Any
C
Est. 30 min
6 exercises
Chest Fly
2 Sets x 15 Reps
Seated Lat Rows
2 Sets x 15 Reps
Resisted Dip
2 Sets x 15 Reps
In & Out Bicep Curl
2 Sets x 15 Reps
Rope Pushdown (Hammer)
2 Sets x 15 Reps
Yoga Ball Squats
2 Sets x 15 Reps
