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hilawesemma
4 days
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General
Advanced
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Plan Details
The 4 days routine by hilawesemma is a 5 day workout plan. It is a advanced level plan to achieve general fitness goals.
Plan Description
Based on the Ultimate Performance Phase 3 Plan combined for a less CNS-taxing hypertrophy-focused GB...
Day 1
Day 2
Day 3
Day 4
Day 5
Upper Body Push & Lower Body Pull
Est time: 0 min
12 exercises
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
8,10
Interval
00:00
Rest Time
00:35
Dumbbell Romanian Deadlift
Upper Legs
Sets
3
Reps
8,10
Interval
00:00
Rest Time
01:30
Dumbbell Lateral Raise
Shoulders
Sets
4
Reps
8,12
Interval
00:00
Rest Time
00:30
Dumbbell Bulgarian Split Squat
Upper Legs
Sets
4
Reps
10,12
Interval
00:00
Rest Time
01:30
Machine Fly
Chest
Sets
3
Reps
12,15
Interval
00:00
Rest Time
00:30
Machine Seated Leg Curl
Upper Legs
Sets
3
Reps
12,15
Interval
00:00
Rest Time
01:00
Dumbbell Incline Fly
Chest
Sets
2
Reps
12,15
Interval
00:00
Rest Time
00:20
Cable One-Arm Reverse Fly
Shoulders
Sets
2
Reps
12,15
Interval
00:00
Rest Time
00:45
Dumbbell Alternating Hammer Curl
Biceps
Sets
2
Reps
20,30
Interval
00:00
Rest Time
00:15
Cable Tricep Pushdown (V-Bar)
Triceps
Sets
2
Reps
20,30
Interval
00:00
Rest Time
00:15
Cable Kneeling Crunch
Abs
Sets
2
Reps
12
Interval
00:00
Rest Time
00:15
Hanging Knee Raise
Abs
Sets
2
Reps
12
Interval
00:00
Rest Time
01:00
