Free personalized workout plan

4 Day Burnout for More Muscle Routine

By mywrkouts.com

Experience
Intermediate (2-3 years)
Time
73 minutes/day | 4 days/week | 1 weeks
Good for
Men's Build Muscle
Equipment
Barbell, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Pull up bar, Smith Machine
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 progressive overload to ensure your muscles continue to grow. A 5 minute "burn out" sets guarantee a metabolic muscle growth response as you push your muscles to the limit. 

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Week 1


Friday - Shoulders, Traps, and Forearms

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ExerciseSetsRepsRest
1. Seated Barbell Military Press
Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
36 - 1060s
2. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
38 - 1260s
3. Dumbbell Lateral Raise
Dumbbell Lateral Raise
310 - 1560s
4. Seated Smith Machine Shoulder Press
Seated Smith Machine Shoulder Press

Burn out set (5 minutes, AMRAP)
1AMAP60s
5. Upright Barbell Row
Upright Barbell Row
38 - 1260s
6. Dumbbell Shrug
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration

Burn out set (5 minutes, AMRAP)
1AMAP60s
7. Seated Palm-Up Barbell Wrist Curl
Seated Palm-Up Barbell Wrist Curl demonstrationPlay Seated Palm-Up Barbell Wrist Curl demonstration
312 - 1560s

Date Created: 4/10/2018, UTC


Last Updated: 9/12/2020, UTC

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