Workout Routine

Free

4-day Of Week

by Turkcomrade

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Week A Day 1

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
60 sec
2
65% 1RM
16 lbs
8
60 sec
3
65% 1RM
16 lbs
8
60 sec
4
65% 1RM
16 lbs
8
60 sec

Arnold Press

4×8

Standing Cable Rear Delt

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

Standing Cable Rear Delt

3×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

incline bench press

4×8

Middle Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Middle Cable Chest Fly

3×12

Wide Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Wide Grip Lat Pulldown

4×8

Standing Cable Rope Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

Standing Cable Rope Pullover

3×12

Pronated Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Pronated Curl

3×12

Hummer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Hummer Curl

4×8

Standing Triceps One Arm Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Standing Triceps One Arm Extension

4×8

Rope Push Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Rope Push Down

3×12

Physioball Plate Twist

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Physioball Plate Twist

4×10

Bicycling

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
20
1 sec

Bicycling

1×20

Week A Day 2

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

seated cable row

4×8

Inverted Row

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec

Inverted Row

3×12

Dumbell Front Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Dumbell Front Raises

4×8

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

cable lateral raise

3×12

Standing Incline Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Standing Incline Cable Fly

4×8

Dumbell Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Dumbell Pullover

3×12

Biceps Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Biceps Curl

4×8

Single Arm Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Single Arm Cable Curl

3×12

Cable Triceps Push Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Cable Triceps Push Down

4×8

Cable Single Arm Overgrip Push Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
65 sec
2
–
–
12
65 sec
3
–
–
12
65 sec

Cable Single Arm Overgrip Push Down

3×12

Side Crunch

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec

Side Crunch

4×10

Week Day 3

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
70 sec
2
–
–
8
70 sec
3
–
–
8
70 sec
4
–
–
8
70 sec

goblet squat

4×8

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
75 sec
2
–
–
12
75 sec
3
–
–
12
75 sec

lunge

3×12

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec
3
–
–
8
75 sec
4
–
–
8
75 sec

hip thrust

4×8

lateral leg raises

Set
Reps
Rest time
1
20
75 sec
2
20
75 sec
3
20
75 sec

lateral leg raises

3×20

hanging leg raises

Set
Reps
Rest time
1
10
75 sec
2
10
75 sec
3
10
75 sec
4
10
75 sec

hanging leg raises

4×10

Swiper

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

Swiper

3×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
65 sec
2
–
–
8
65 sec
3
–
–
8
65 sec
4
–
–
8
65 sec

curl

4×8

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
65 sec
2
–
–
8
65 sec
3
–
–
8
65 sec
4
–
–
8
65 sec

skull crushers

4×8

Strecth

Set
Time
Rest time
1
300 sec
100 sec

Strecth

1×300 s

Workout Day 4

Cable Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
65 sec
2
–
–
8
65 sec
3
–
–
8
65 sec
4
–
–
8
65 sec

Cable Bench Press

4×8

Dumbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbell Fly

3×12

Standing Dumbell Plate Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Standing Dumbell Plate Press

4×8

Seated Rope Face Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
50 sec
2
–
–
12
50 sec
3
–
–
12
50 sec

Seated Rope Face Pull

3×12

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

dumbbell row

4×8

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

shrug

4×10

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Cable Curl

4×8

Cable Rope Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

Cable Rope Curl

3×12

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
65 sec
2
–
–
8
65 sec
3
–
–
8
65 sec
4
–
–
8
65 sec
5
–
–
8
65 sec
6
–
–
8
65 sec
7
–
–
8
65 sec
8
–
–
8
65 sec

triceps kickback

8×8

mountain climbers

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec
4
15
60 sec

mountain climbers

4×15