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4 Day Bodybuilding Prep Workout (Phase 2)

By Team SAN

Experience
Beginner (1-2 years)
Time
115 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
1 x Dumbbell, 2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, EZ Bar, Lat Pulldown Cable Machine, Machine
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

This 4 day workout is the second phase of a 10 week workout program designed to build muscle. During this phase, you'll focus on a greater variety of exercises and incorporate much greater volume to maximize muscle growth. This greater variety and higher volume will introduce new stimuli for your muscles to adapt to and result in greater growth than before. Once you complete this phase, its encouraged to go back to phase one, continuing to improve on your PR's from last cycle.

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Monday - Workout A

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Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
3 sets, 10, 6 - 9, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Sissy Squat demonstrationPlay Sissy Squat demonstration
2. Sissy Squat
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3. Leg Extensions
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4. Stiff-Legged Barbell Deadlift
3 sets, 10, 6 - 9, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
5. Lying Leg Curls
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Standing Machine Calf Raise demonstrationPlay Standing Machine Calf Raise demonstration
6. Standing Machine Calf Raise
2 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Donkey Calf Raise demonstrationPlay Donkey Calf Raise demonstration
7. Donkey Calf Raise
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
8. Seated Calf Raise Machine
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
9. Barbell Incline Bench Press
3 sets, 10, 6 - 9, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Fly On Incline Bench▶
10. Dumbbell Fly On Incline Bench
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
11. Barbell Bench Press
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Cable Crossovers (upper chest)▶
12. Cable Crossovers (upper chest)
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
13. EZ-Bar Skullcrusher
3 sets, 10, 6 - 9, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
14. Standing Barbell Military Press (AKA Overhead Press)
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
15. Rope Tricep Extension
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Workout B

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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
1. Lat Pulldown
3 sets, 10, 6 - 9, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
2. Bent-Arm Dumbbell Pullover
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Underhand-Grip Lat Pulldown▶
3. Underhand-Grip Lat Pulldown
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row▶
4. Seated Cable Row
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise▶
5. Rear Delt Raise
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
6. Barbell Shrug
2 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
7. Standing Dumbbell Press
3 sets, 10, 1, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Side Lying Rear Delt Fly (on Flat Bench)▶
8. Side Lying Rear Delt Fly (on Flat Bench)
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
9. Dumbbell Lateral Raise
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
10. Barbell Biceps Curl
3 sets, 10, 6 - 9, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
11. Alternating Incline Dumbbell Biceps Curl
1 set, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Spider Curl demonstrationPlay Spider Curl demonstration
12. Spider Curl
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
13. Hanging Leg Raise
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
14. Crunches
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Thursday - Workout A

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Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
3 sets, 10, 6 - 9, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Sissy Squat demonstrationPlay Sissy Squat demonstration
2. Sissy Squat
1 set, 10 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3. Leg Extensions
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4. Stiff-Legged Barbell Deadlift
3 sets, 10, 6 - 9, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
5. Lying Leg Curls
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Standing Machine Calf Raise demonstrationPlay Standing Machine Calf Raise demonstration
6. Standing Machine Calf Raise
2 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Donkey Calf Raise demonstrationPlay Donkey Calf Raise demonstration
7. Donkey Calf Raise
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
8. Seated Calf Raise Machine
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
9. Barbell Incline Bench Press
3 sets, 10, 6 - 9, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Fly On Incline Bench▶
10. Dumbbell Fly On Incline Bench
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
11. Barbell Bench Press
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Cable Crossovers (upper chest)▶
12. Cable Crossovers (upper chest)
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
13. EZ-Bar Skullcrusher
3 sets, 10, 6 - 9, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
14. Standing Barbell Military Press (AKA Overhead Press)
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
15. Rope Tricep Extension
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises

Friday - Workout B

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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
1. Lat Pulldown
3 sets, 10, 6 - 9, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
2. Bent-Arm Dumbbell Pullover
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Underhand-Grip Lat Pulldown▶
3. Underhand-Grip Lat Pulldown
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row▶
4. Seated Cable Row
2 sets, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise▶
5. Rear Delt Raise
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
6. Barbell Shrug
2 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
7. Standing Dumbbell Press
3 sets, 10, 1, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Side Lying Rear Delt Fly (on Flat Bench)▶
8. Side Lying Rear Delt Fly (on Flat Bench)
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
9. Dumbbell Lateral Raise
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
10. Barbell Biceps Curl
3 sets, 10, 6 - 9, 6 - 9 reps, (rest 60s)
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
11. Alternating Incline Dumbbell Biceps Curl
1 set, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Spider Curl demonstrationPlay Spider Curl demonstration
12. Spider Curl
1 set, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
13. Hanging Leg Raise
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
14. Crunches
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 5/7/2018, UTC


Last Updated: 6/5/2021, UTC

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