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4 Day Bodybuilding Prep Workout (Phase 2)

By Myworkouts

Experience
Intermediate (2-3 years)
Time
91 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
Barbell, Squat Rack, Bodyweight, Leg Extension Machine, Lying Leg Curl Machine, Smith Machine, Incline Bench, Seated Calf Raise Machine, 2 x Dumbbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, EZ Bar, Rope Cable Machine, Tricep Rope Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Dumbbell, Crossover Cable Machine, Row Cable Machine, Triangle Lat/Low Row Attachment, Preacher Curl Bench, Pull up bar
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description


Monday - Workout A

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Barbell Back Squat
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sissy Squat
1 set, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Machine Calf Raise
2 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Donkey Calf Raise
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Incline Bench Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Fly On Incline Bench
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press
2 sets, 6-9 reps, (rest 60s)
Time between exercises: 60s
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Cable Crossovers (upper chest)
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
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EZ-Bar Skullcrusher
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
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Rope Tricep Extension
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Workout B

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Lat Pulldown
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent-Arm Dumbbell Pullover
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Underhand-Grip Lat Pulldown
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row
2 sets, 6-9 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Shrug
2 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Lying Rear Delt Fly (on Flat Bench)
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl
1 set, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ Bar Spider Curl
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Thursday - Workout A

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Barbell Back Squat
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sissy Squat
1 set, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Machine Calf Raise
2 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Donkey Calf Raise
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Incline Bench Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Fly On Incline Bench
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press
2 sets, 6-9 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Crossovers (upper chest)
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Skullcrusher
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Tricep Extension
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Workout B

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Lat Pulldown
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent-Arm Dumbbell Pullover
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Underhand-Grip Lat Pulldown
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row
2 sets, 6-9 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Shrug
2 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Lying Rear Delt Fly (on Flat Bench)
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl
1 set, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ Bar Spider Curl
1 set, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:09:45 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:09:45 GMT+0000 (Coordinated Universal Time)

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