Workout Routine

Free

Bodybuilding - Week4 - DB/BB

by nouyame

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4-Day push-pull using DB and BB

Starting TM is 60% of 1RM.

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

Workouts

W4D1 - Arms - 1x10+ 75%

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
10
100 sec
2
40% 1RM
10 lbs
10
100 sec
3
50% 1RM
13 lbs
10
120 sec
4
65% 1RM
16 lbs
10
120 sec
5
75% 1RM
19 lbs
10 +
amrap
120 sec

seated overhead press

5×10+

face pull

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

face pull

3×10

front raise

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

front raise

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
100 sec
2
40% 1RM
60 lbs
10
100 sec
3
50% 1RM
75 lbs
10
120 sec
4
65% 1RM
100 lbs
10
120 sec
5
75% 1RM
115 lbs
10 +
amrap
120 sec

curl

5×10+

hammer curl

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

hammer curl

2×10

W4D2 - Legs - 1x10+ 75%

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
100 sec
2
40% 1RM
60 lbs
10
100 sec
3
50% 1RM
75 lbs
10
120 sec
4
65% 1RM
100 lbs
10
120 sec
5
75% 1RM
115 lbs
10 +
amrap
120 sec

squat

5×10+

reverse lunge

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

reverse lunge

3×10

hip thrust

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

hip thrust

3×10

W4D3 - Back - 1x10+ 75%

barbell row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
100 sec
2
40% 1RM
60 lbs
10
100 sec
3
50% 1RM
75 lbs
10
120 sec
4
65% 1RM
100 lbs
10
120 sec
5
75% 1RM
115 lbs
10 +
amrap
120 sec

barbell row

5×10+

lat pulldown

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

lat pulldown

3×10

incline reverse fly

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

incline reverse fly

3×10

W4D4 - Chest 1x10+ 75%

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
100 sec
2
40% 1RM
60 lbs
10
100 sec
3
50% 1RM
75 lbs
10
120 sec
4
65% 1RM
100 lbs
10
120 sec
5
75% 1RM
115 lbs
10 +
amrap
120 sec

bench press

5×10+

triceps extension

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

triceps extension

3×10

offset single-arm chest press

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

offset single-arm chest press

3×10

romanian deadlift

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

romanian deadlift

3×10