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4 Day Muscle Growth Split for Shoulders, Abs, and Calves

By Myworkouts

Experience
Intermediate (2-3 years)
Time
60 minutes/day | 2 days/week
Good for
Build Muscle
Equipment
Barbell, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, 2 x Dumbbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Bodyweight, Smith Machine, 1 x Dumbbell, Steps, Seated Calf Raise Machine, Squat Rack, Dips (Parallel) Bar, Pull up bar
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description


Monday and Thursday - Workout 1

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Barbell Incline Bench Press▶
1. Barbell Incline Bench Press
7 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Wide-Grip Lat Pulldown▶
2. Wide-Grip Lat Pulldown
7 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Lateral Raise▶
3. Seated Lateral Raise
5 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Reverse Fly▶
4. Cable Reverse Fly
4 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Arnold Press▶
5. Seated Dumbbell Arnold Press
4 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Shrug▶
6. Barbell Shrug
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Crunches▶
7. Crunches
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Floor Leg Raise▶
7. Lying Floor Leg Raise
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch▶
7. Bicycle Crunch
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday and Friday - Workout 2

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Standing Machine Calf Raise▶
1. Standing Machine Calf Raise
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing One Leg Calf Raise With Dumbbell▶
2. Standing One Leg Calf Raise With Dumbbell
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine▶
2. Seated Calf Raise Machine
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Front Squat (weightlifting style)▶
3. Barbell Front Squat (weightlifting style)
6 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift▶
4. Stiff-Legged Dumbbell Deadlift
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Walking Lunge▶
5. Barbell Walking Lunge
3 sets, 15 reps, (rest 60s)
3 lengths
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Biceps Curl▶
6. Barbell Biceps Curl
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Tricep Dips▶
6. Tricep Dips
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Sit Up▶
7. Sit Up
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Straight Leg Raise▶
7. Hanging Straight Leg Raise
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank▶
7. Plank
3 sets, 30s, (rest 60s)
30 Secs
Time between exercises: 60s
Show Alternative Exercises

Date Created: Mon Oct 18 2021 22:32:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Mon Oct 18 2021 22:32:01 GMT+0000 (Coordinated Universal Time)

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