Chris's 4 Days Plan
General
Beginner
None
Plan Details
The Chris's 4 Days Plan routine by chris.mckimson.cm is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
hello, this is my routine, it's comfortable because it touches every muscle of the body and give enough rest for every muscle. this routine recommended for beginners with two months of training.
Routine detail
Mon
cardio + abs
Est. 35 min
7 exercises
Treadmill Running
3 Sets
Walking
3 Sets
Plank
3 Sets
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Wed
back + biceps
Est. 50 min
8 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Fri
chest + shoulders
Est. 50 min
8 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Sat
Legs + triceps
Est. 50 min
8 exercises
Treadmill Running
1 Set
Smith Machine Squat
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
