Free personalized workout plan

4 Day Full Body and Isolation Combo Routine

By mywrkouts.com

Experience
Advanced (3+ years)
Time
57 minutes/day | 4 days/week | 1 weeks
Good for
Men's Build Muscle
Equipment
Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Pull up bar, Trap Bar
Description

This 4 day workout routine combines a high volume push/pull/leg split with a full body workout day to maximize muscle growth. A combination of high volume and high intensity as well as compound and isolation lifts will provide the variation your body needs to maintain constant muscle growth.

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Week 1


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!

ExerciseSetsRepsRest
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
31060s
2. Dumbbell Lateral Raise
Dumbbell Lateral Raise
31060s
3. Barbell Incline Bench Press
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
31060s
4. Face Pull
Face Pull demonstrationPlay Face Pull demonstration
31060s
5. Dumbbell Bench Press
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
31060s
6. Incline Skullcrusher
Incline Skullcrusher
31060s
7. Straight Bar Tricep Extension
Straight Bar Tricep Extension demonstrationPlay Straight Bar Tricep Extension demonstration
31060s

Date Created: 4/10/2018, UTC


Last Updated: 9/12/2020, UTC

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