How To Properly Do Each Exercise In The 4th Day Workout317

In this article, we'll go through the 4th day workout routine from the [insert name of workout program]. We'll break down each exercise, explaining how to do it properly, as well as providing tips and variations.## Warm-up

Before starting any workout, it's important to warm up your body to prepare for the exercises. This will help to reduce the risk of injury and improve your performance. For this workout, you can do 5-10 minutes of light cardio, such as jogging or cycling, followed by some dynamic stretches.## Strength Training Exercises


Barbell Bench Press

The barbell bench press is a compound exercise that works the chest, shoulders, and triceps. To do the exercise, lie on a bench with your feet flat on the floor and your back flat against the bench. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart. Lower the barbell to your chest, then press it back up to the starting position.Tips:
* Keep your back flat on the bench throughout the exercise.
* Lower the barbell to your chest, but don't let it touch your chest.
* Press the barbell back up to the starting position, but don't lock your elbows.
Variations:
* Incline bench press
* Decline bench press
* Dumbbell bench press


Dumbbell Rows

Dumbbell rows are a compound exercise that works the back, shoulders, and biceps. To do the exercise, stand with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand, with your palms facing your body. Bend forward at the waist and lower the dumbbells towards the floor. Then, row the dumbbells back up to the starting position.Tips:
* Keep your back straight throughout the exercise.
* Lower the dumbbells to the floor, but don't let them touch the floor.
* Row the dumbbells back up to the starting position, but don't lock your elbows.
Variations:
* Barbell row
* Cable row
* Machine row


Overhead Press

The overhead press is a compound exercise that works the shoulders, triceps, and upper back. To do the exercise, stand with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand, with your palms facing forward. Raise the dumbbells overhead until your arms are straight. Then, lower the dumbbells back to the starting position.Tips:
* Keep your back straight throughout the exercise.
* Press the dumbbells overhead until your arms are straight, but don't lock your elbows.
* Lower the dumbbells back to the starting position, but don't let them touch your shoulders.
Variations:
* Barbell overhead press
* Dumbbell front raise
* Lateral raise


Triceps Extensions

Triceps extensions are an isolation exercise that works the triceps. To do the exercise, sit on a bench with your feet flat on the floor and your back straight. Hold a dumbbell in each hand, with your palms facing forward. Raise the dumbbells overhead until your arms are straight. Then, lower the dumbbells behind your head until your elbows are bent at a 90-degree angle. Press the dumbbells back up to the starting position.Tips:
* Keep your elbows tucked in close to your body throughout the exercise.
* Lower the dumbbells behind your head until your elbows are bent at a 90-degree angle, but don't let them touch your head.
* Press the dumbbells back up to the starting position, but don't lock your elbows.
Variations:
* Cable triceps extension
* Overhead triceps extension
* Skullcrusher


Bicep Curls

Bicep curls are an isolation exercise that works the biceps. To do the exercise, stand with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand, with your palms facing forward. Bend your elbows and curl the dumbbells up to your shoulders. Then, lower the dumbbells back to the starting position.Tips:
* Keep your elbows tucked in close to your body throughout the exercise.
* Curl the dumbbells up to your shoulders, but don't lock your elbows.
* Lower the dumbbells back to the starting position, but don't let them touch your shoulders.
Variations:
* Hammer curl
* Preacher curl
* Concentration curl
## Cool-down

After finishing your workout, it's important to cool down to help your body recover. You can do 5-10 minutes of light cardio, such as jogging or cycling, followed by some static stretches.## Conclusion

The 4th day workout routine is a great way to improve your strength and muscle mass. By following the tips and variations provided, you can ensure that you're doing the exercises correctly and effectively. Remember to warm up before each workout and cool down afterwards to help your body recover.

2024-11-25

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