Workout Routine

Free

4-day something

by Fedelicioso

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Targeted muscles
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Light
Moderate
High
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Workouts

Push

Smith machine incline chest press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8
180 sec
2
80% 1RM
36 lbs
8
180 sec
3
80% 1RM
36 lbs
8
180 sec

Smith machine incline chest press

3×8

Horizontal bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
70% 1RM
31 lbs
10
0 sec

Horizontal bench press

3×10

Low to high cable flye

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
70% 1RM
31 lbs
10
120 sec

Low to high cable flye

3×10

Overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
90 sec
2
60% 1RM
27 lbs
15
90 sec
3
60% 1RM
27 lbs
15
0 sec

Overhead triceps extension

3×15

Single tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
15
90 sec
2
50% 1RM
23 lbs
15
90 sec
3
50% 1RM
23 lbs
15
90 sec

Single tricep pushdown

3×15

Lateral incline press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8
180 sec
2
80% 1RM
36 lbs
8
180 sec
3
80% 1RM
36 lbs
8
0 sec

Lateral incline press

3×8

dip

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

dip

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
15
90 sec
2
50% 1RM
23 lbs
15
90 sec
3
50% 1RM
23 lbs
15
90 sec

tricep pushdown

3×15

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
15 sec
2
60% 1RM
15 lbs
8 +
amrap
15 sec
3
60% 1RM
15 lbs
8 +
amrap
15 sec
4
60% 1RM
15 lbs
6 +
amrap
15 sec

lateral raise

4 sets

Super incline press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8
180 sec
2
80% 1RM
36 lbs
8
180 sec
3
80% 1RM
36 lbs
8
0 sec

Super incline press

3×8

Pull

Pullup

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8
180 sec
2
80% 1RM
36 lbs
8
180 sec
3
80% 1RM
36 lbs
8
180 sec

Pullup

3×8

neutral grip pull up

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

neutral grip pull up

3×10

Iso-lateral row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
70% 1RM
31 lbs
10
120 sec

Iso-lateral row

3×10

Hammers strength preacher curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
12
90 sec
2
60% 1RM
27 lbs
12
90 sec
3
60% 1RM
27 lbs
12
90 sec

Hammers strength preacher curl

3×12

Bayesiam sited curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
15
90 sec
2
50% 1RM
13 lbs
15
90 sec
3
50% 1RM
13 lbs
15
90 sec

Bayesiam sited curl

3×15

Crunch machine

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
30 lbs
10
90 sec
2
67% 1RM
30 lbs
10
90 sec
3
67% 1RM
30 lbs
10
90 sec

Crunch machine

3×10

Bent over row smith machine

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
70% 1RM
31 lbs
10
120 sec

Bent over row smith machine

3×10

Legs

hack squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8
180 sec
2
80% 1RM
120 lbs
8
180 sec
3
80% 1RM
120 lbs
8
180 sec

hack squat

3×8

RDL Smith Machine

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
10
120 sec
2
70% 1RM
75 lbs
10
120 sec
3
70% 1RM
75 lbs
10
120 sec

RDL Smith Machine

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
90 sec
2
65% 1RM
29 lbs
12
90 sec
3
65% 1RM
29 lbs
12
90 sec

leg curl

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
90 sec
2
70% 1RM
31 lbs
10
90 sec
3
70% 1RM
31 lbs
10
90 sec

leg extension

3×10

Standing calf rises

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
90 sec
2
65% 1RM
29 lbs
12
90 sec
3
65% 1RM
29 lbs
12
90 sec

Standing calf rises

3×12

Crunch machine

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
30 lbs
10
90 sec
2
67% 1RM
30 lbs
10
90 sec
3
67% 1RM
30 lbs
10
90 sec

Crunch machine

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
15 sec
2
60% 1RM
15 lbs
8 +
amrap
15 sec
3
60% 1RM
15 lbs
8 +
amrap
15 sec
4
60% 1RM
15 lbs
6 +
amrap
15 sec

lateral raise

4 sets

Full body

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
120 sec
2
70% 1RM
105 lbs
8
120 sec
3
70% 1RM
105 lbs
8
120 sec

squat

3×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
12
120 sec
2
60% 1RM
90 lbs
12
120 sec
3
60% 1RM
90 lbs
12
120 sec

romanian deadlift

3×12

chinup

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

chinup

3×8

Hammerstrenght press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec

Hammerstrenght press

3×10

Overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
12
90 sec
2
60% 1RM
27 lbs
12
90 sec
3
60% 1RM
27 lbs
12
90 sec

Overhead triceps extension

3×12

Bayesiam sited curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
90 sec
2
65% 1RM
16 lbs
12
90 sec
3
65% 1RM
16 lbs
12
90 sec

Bayesiam sited curl

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
15 sec
2
60% 1RM
15 lbs
8 +
amrap
15 sec
3
60% 1RM
15 lbs
8 +
amrap
0 sec
4
60% 1RM
15 lbs
6 +
amrap
0 sec

lateral raise

4 sets

Super incline press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
70% 1RM
31 lbs
10
120 sec

Super incline press

3×10