Free personalized workout plan

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

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