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4 Day Full Body and Isolation Combo Routine

By Myworkouts

Experience
Intermediate (2-3 years)
Time
42 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
Pull up bar, T-Bar Row Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Dumbbell, Flat Bench, Barbell, 2 x Dumbbell, Squat Rack, Trap Bar, Leg Extension Machine, Seated Calf Raise Machine, Smith Machine, Incline Bench, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Rope Cable Machine, Straight Bar Attachment, Dips (Parallel) Bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Back and Biceps

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Chin-up demonstrationPlay Chin-up demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying T-Bar Row demonstrationPlay Lying T-Bar Row demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Legs

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Trap-Bar Deadlift demonstrationPlay Trap-Bar Deadlift demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine
2 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Machine Calf Raise demonstrationPlay Standing Machine Calf Raise demonstration
2 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Wednesday - Chest, Shoulders, and Triceps

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Start this workout with exercises that target the muscle group you want to prioritize: chest or shoulders. For a balanced approach, switch the order every week!

Standing Barbell Military Press (AKA Overhead Press)
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Face Pull demonstrationPlay Face Pull demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Barbell Skullcrusher demonstrationPlay Incline Barbell Skullcrusher demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Straight Bar Tricep Extension demonstrationPlay Straight Bar Tricep Extension demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Full Body

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Front Squat (weightlifting style) demonstrationPlay Barbell Front Squat (weightlifting style) demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Tricep Dips
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Tue Oct 19 2021 13:43:02 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 13:43:02 GMT+0000 (Coordinated Universal Time)

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