4 week strength training plan
Daniel Hanson
Personal Training, Multi-sport, Miscellaneous, General Fitness, Functional TrainingThe unique thing about this program is that you don't need a barbell to complete this program. This workout is for people looking to build strength and burn fat. This workout is designed for beginners to intermediate lifters.
A
Smith machine bench press
3 x 6
B
1-Arm DB Row
5 x 5
C1
DB Arnold Press
4 x 6
C2
Hammer Curl
3 x 20
D
Lat Pulldown
20, 10, MAX
E
Tricep Pushdown
3 x 20
A
poliquin step-ups
3 x 10
B
HE smith machine squat
3 x 6
C
DB Step Up
3 x 5
D
Smith machine RDLS
4 x 6
E
Leg Extension
3 x 20
F
Chinese plank
3 x 0:30
G
V-Ups
3 x 10
H
Ab Wheel
3 x 10
I
Plank
3 x 1:00
A
ecc chin up
3 x 4
B
Incline DB Bench Press
5 x 5
C
Straight Arm Pulldown
4 x 12
D
Cable curls
3 x 20
E
single arm low row
4 x 8
F
DB Chest Fly
3 x 15
G
Inverted Row
20, 10, MAX
A1
Leg Press
4 x 10
A2
calf raise on leg press
2 x 20
B
single leg squat to bench
3 x 10
C
Prone Machine Hamstring Curl
3 x 15
D
dumbbell side lunges
3 x 8
E
lunge iso hold
3 x 20
F
Hanging Knee Raise
3 x 10
G
Russian Twist
3 x 12
H
DB Farmer's Carry
3 x 10
