Free personalized workout plan

4 Day Burnout for More Muscle Routine

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

73 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 4 day intermediate workout is designed for lifters who want to see growth past their "beginner gains". When you are able to complete an exercise to its maximum rep range, add weight for progressi

Show More

Equipment

Barbell, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Pull up bar, Smith Machine

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

73 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
Description

This 4 day intermediate workout is designed for lifters who want to see growth past their "beginner gains". When you are able to complete an exercise to its maximum rep range, add weight for progressi

Show More

Equipment

Barbell, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Pull up bar, Smith Machine

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Back and Biceps

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Deadlift2 sets5 reps60s
2. One-Arm Bent-Over Dumbbell Row3 sets8 - 12 reps60s
3. Wide-Grip Pullup3 sets10 - 12 reps60s
4. Bent Over Barbell Row3 sets8 - 12 reps60s
5. Seated Cable Row
Seated Cable Row
1 setAMAP reps60s
Burn out set (5 minutes, AMRAP)
6. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
3 sets10 - 12 reps60s
7. One-Arm Dumbbell Concentration Curl3 sets10 - 12 reps60s
8. Seated Dumbbell Biceps Curl
Seated Dumbbell Biceps Curl
1 setAMAP reps60s
Burn out set (5 minutes, AMRAP)

Tuesday - Chest and Triceps

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets6 - 10 reps60s
2. Incline Dumbbell Press
Incline Dumbbell Press
3 sets8 - 12 reps60s
3. Chest Dips
Chest Dips
3 sets8 - 12 reps60s
4. Pec Dec3 sets12 - 15 reps60s
5. Dumbbell Bench Press
Dumbbell Bench Press
1 setAMAP reps60s
Burn out set (5 minutes, AMRAP)
6. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
3 sets8 - 12 reps60s
7. Seated Dumbbell Overhead Triceps Extension
Seated Dumbbell Overhead Triceps Extension
3 sets8 - 12 reps60s
8. Cable Tricep Extension
Cable Tricep Extension
1 setAMAP reps300s
Burn out set (5 minutes, AMRAP)

Friday - Shoulders, Traps, and Forearms

Scroll to top

ExerciseSetsRepsRestNotes
1. Seated Barbell Military Press3 sets6 - 10 reps60s
2. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets8 - 12 reps60s
3. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets10 - 15 reps60s
4. Seated Smith Machine Shoulder Press
Seated Smith Machine Shoulder Press
1 setAMAP reps60s
Burn out set (5 minutes, AMRAP)
5. Upright Barbell Row
Upright Barbell Row
3 sets8 - 12 reps60s
6. Dumbbell Shrug
Dumbbell Shrug
1 setAMAP reps60s
Burn out set (5 minutes, AMRAP)
7. Seated Palm-Up Barbell Wrist Curl3 sets12 - 15 reps60s

Date Created: 4/10/18, 7:13 PM


Last Updated: 9/12/20, 9:36 PM

Similar Workouts

More Workouts by mywrkouts.com

Similiar split workouts

Workouts with similar equipment

4 day workouts that are 73 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.