4 Days Routine
General
Beginner
Machine strength
Plan Details
The 4 Days Routine routine by gianluigi.silvestre is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Workout 1
Est. 85 min
10 exercises
Treadmill Running
1 Set
Leverage Decline Chest Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Plank
4 Sets
Treadmill Running
1 Set
Day 2
Workout 2
Est. 80 min
10 exercises
Recumbent Bike
1 Set
Hack Squat
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Press
4 Sets x 15 Reps
Treadmill Running
1 Set
Day 3
Workout 3
Est. 87 min
10 exercises
Treadmill Running
1 Set
Machine Lat Pulldown
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
EZ Bar Seated Reverse Grip French Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 12 Reps
Treadmill Running
1 Set
Day 4
Workout 4
Est. 83 min
8 exercises
Elliptical Training
1 Set
EZ Bar Tricep Extension (Close Grip)
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Decline Oblique Crunch
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Treadmill Running
1 Set
