Exercise Routine 3-4

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Day 1

EXERCISE
SETS
REPS
Machine Chest Press 2-3 8-10
Machine Fly 2 12-15
Wide Grip Pulldown 2-3 8-10
Machine Row (Wide Grip) 2-3 12-15
Machine Leg Press 2-3 8-10
Calf Machine Raise 2 15


 

Day 2

EXERCISE
SETS
REPS
Machine Shoulder Press 2-3 8-10
Smith Machine Shrugs 2 12-15
Machine Curls 2-3 8-10
Cable Curls 2 12-15
Tricep Pressdown with Rope 2-3 8-10
Tricep Pressdown: One Arm Reverse 2 12-15

Day 3

EXERCISE
SETS
REPS
Standing Cable Cross 2-3 12-15
Machine Fly 2-3 8-10
Close Grip Pulldown 2-3 12-15
Machine Row (Close Grip) 2-3 8-10
Machine Leg Extensions 2 8-10
Machine Leg Curls 2 8-10

Day 4

EXERCISE
SETS
REPS
Machine Lateral Raise 2-3 12-15
Smith Machine Shrugs 2 8-10
Cable Curls 2-3 12-15
Machine Curls (One-Arm) 2 8-10
Tricep Pressdown: One Arm Reverse 2-3 8-10
Machine Tricep Extensions 2 12-15