Workout Routine

4 day workout

by Gokzy

Workouts

Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

incline bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

overhead press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

tricep pushdown

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

overhead triceps extension

3 sets

Tuesday

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

seated cable row

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
8
100 sec

chest supported rows

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

face pull

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

hammer curl

3 sets

Thursday

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

front squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

leg press

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

romanian deadlift

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

calf raise

3 sets

Friday

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

incline bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

lat pulldown

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

squat

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

seated cable row

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

tricep pushdown

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
115 sec
2
–
–
6
115 sec
3
–
–
8
115 sec

curl

3 sets

Forearm (at home)

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
10
30 sec

wrist curl

3 sets

waiter's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
10
30 sec

waiter's carry

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
10
30 sec

reverse curl

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
10
30 sec

concentration curl

3 sets