4 DAY WORK OUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

moeman222 on October 19, 2017

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Back, Biceps, Lower Back, Thighs, Calves, Chest, Triceps, Shoulders, Trapezius, Abs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	-	12	45
	-	12	45
	-	12	45
Seated Cable Rows	-	12	45
	-	12	45
	-	12	45
Bent-Over Barbell Rows	-	12	45
	-	12	45
	-	12	45
T-Bar Rows	-	12	45
	-	12	45
	-	12	45
Machine Pulldown	-	12	45
	-	12	45
	-	12	45
Biceps
Standing Barbell Curls	-	12	45
	-	12	45
	-	12	45
Seated Hammer Curls	-	12	45
	-	12	45
	-	12	45
Machine Preacher Curls	-	12	45
	-	12	45
	-	12	45
Standing Barbell Curls	-	12	45
	-	12	45
	-	12	45
Concentration Curls	-	12	45
	-	12	45
	-	12	45
Lower Back
Deadlifts	-	12	45
	-	12	45
	-	12	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Eliptical Machine	0 miles	5	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	15	45
	-	15	45
	-	15	45
Leg Extensions	-	15	45
	-	15	45
	-	15	45
Lying Leg Curls	-	15	45
	-	15	45
	-	15	45
Seated Machine Leg Press	-	15	45
	-	15	45
	-	15	45
Seated Leg Curls	-	15	45
	-	15	45
	-	15	45
Dumbbell Lunges	-	15	45
	-	15	45
	-	15	45
Calves
Seated Calf Raises	-	15	45
	-	15	45
	-	15	45
Standing Calf Raises	-	15	45
	-	15	45
	-	15	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jumping Rope	0 miles	10	0

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