4 Full Body
General
Intermediate
None
Plan Details
The 4 Full Body routine by thompc82 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
mostly cables and machines. 4-day full body workout. general fitness. nothing too fancy. each day focuses on different groups of muscles. hitting five reps per exercise. 10 reps per body. giving you an ideal set amount for that body per week
Routine detail
Day 1
Workout Day #1 Back/Bi
Est. 37 min
4 exercises
Cable Seated Row
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 10 Reps
Day 2
Workout Day #2 Chest/Tri
Est. 37 min
4 exercises
Cable Cross-Over
5 Sets x 10 Reps
Machine Bench Press
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Cable High Pulley Tricep Extension
5 Sets x 10 Reps
Day 3
Workout Day #3 Shoulder/forearm/abs
Est. 55 min
6 exercises
Cable One-Arm Reverse Curl
5 Sets x 10 Reps
Cable Reverse Grip Curl
5 Sets x 10 Reps
Dumbbell Side Bend
5 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Day 4
Legs
Est. 55 min
6 exercises
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Dumbbell Calf Raise
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Cable Pull Through
5 Sets x 10 Reps
Cable Leg Kickback
5 Sets x 10 Reps
