4 Days (1)
General
Intermediate
Barbell
Plan Details
The 4 Days (1) routine by hanzekkreso is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest, Triceps
Est. 72 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Tue
Back, Biceps
Est. 66 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
T Bar Row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 12 Reps
Wed
Cardio
Est. 62 min
1 exercise
Running
1 Set
Thu
Shoulder, Abs
Est. 60 min
7 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Cuban Press
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 18 Reps
Leg Raise
3 Sets x 15 Reps
Fri
Legs
Est. 73 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Single-Leg Squat
4 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Barbell Seated Calf Raise
4 Sets x 15 Reps
Sat
Cardio
Est. 62 min
1 exercise
Running
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
