4 day 45 min Upper / Lower / Full Body Workout

By Myworkouts

	Advanced (3+ years)
	44 minutes/day \| 4 days/week
	Build Muscle, Gain Strength, Bodybuilding
	Bodyweight, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, 2 x Dumbbell, 1 x Dumbbell, Flat Bench Show More

Average Exertion

Average Cardio Intensity

Split workout that breaks up

Description

Week 1 Overview

Day 1:

Day 2:

Rest

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Day 7:

Rest

Exercise	Sets	Reps	Rest
1.Push-up	4 sets	8 reps	60s
2.Lying Cactus Arm	4 sets	8 reps	60s
3.Hand Stand Push-Up	4 sets	8 reps	60s
4.Bent Over Y-W	4 sets	8 reps	60s
5.Rope Cable Triceps Extension	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Bodyweight Alternating Side Lunge	4 sets	5 reps	60s
2.Bodyweight Walking Lunge	4 sets	8 reps	60s
3.Plank Leg Raise	4 sets	8 reps	60s
4.Single Leg Hip Bridge Pulse	4 sets	8 reps	60s
5.Single Leg Bodyweight Deadlift	4 sets	8 reps	60s
6.Floor Calf Raise	4 sets	12 reps	60s

Exercise	Sets	Reps	Rest
1.Bodyweight Reverse Lunge	4 sets	8 reps	60s
2.Superman Swimmers (Freestyle)	4 sets	8 reps	60s
3.Pike Push Up on Floor	4 sets	8 reps	60s
4.Snow Angel	4 sets	8 reps	60s
5.Dumbbell Lateral Raise	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Curtsy Lunge	4 sets	8 reps	60s
2.One-Arm Bent-Over Dumbbell Row	4 sets	8 reps	60s
3.Scapula Push-Ups	4 sets	8 reps	60s
4.Standing Dumbbell Reverse Curl	4 sets	8 reps	60s

Date Created: 2/13/2022, UTC

Last Updated: 2/13/2022, UTC

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