4 Day Superset for Size Workout

Google Sheet Workout Export

By Josh England

Experience Intermediate (2-3 years)
Time 28 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

This 4 day workout routine takes advantage of supersets in order to maximize the amount of work you are doing in a shorter amount of time. To execute a superset, simply perform the exercises in pairs (labeled a and b) and only rest after performing one set of each exercise with no rest in between. This method will allow you to complete each workout in about 30 minutes while stimulating your muscles for growth.

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 60s between rounds

1A.Barbell Back Squat
4 rounds8-12 reps0s
1B.Dumbbell Lateral Raise
4 rounds8-12 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Stiff-Legged Barbell Deadlift
3 rounds8-12 reps0s
2B.Rear Delt Raise
3 rounds8-12 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Leg Extensions
3 rounds8-12 reps0s
3B.Lying Leg Curls
3 rounds8-12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 60s between rounds

1A.Dumbbell Bench Press
4 rounds8-12 reps0s
1B.Bent-Arm Dumbbell Pullover
4 rounds8-12 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Incline Dumbbell Press
3 rounds8-12 reps0s
2B.Incline Bench Two Arm Dumbbell Row - Pronated Grip
3 rounds8-12 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.EZ-Bar Curl
3 rounds10-12 reps0s
3B.EZ-Bar Skullcrusher
3 rounds10-12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 60s between rounds

1A.Goblet Squat
4 rounds12 reps0s
1B.Dumbbell Lunges
4 rounds12 reps60s

Circuit #2 - 4 rounds

Rest 60s between rounds

2A.Leg Extensions
4 rounds10-12 reps0s
2B.Lying Leg Curls
4 rounds10-12 reps60s

Circuit #3 - 4 rounds

Rest 60s between rounds

3A.Standing Calf Raises
4 rounds12-15 reps0s
3B.Seated Calf Raise Machine
4 rounds12-15 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 60s between rounds

1A.Standing Dumbbell Press
4 rounds8-12 reps0s
1B.Bent Over Two-Dumbbell Row
4 rounds8-12 reps60s

Circuit #2 - 4 rounds

Rest 60s between rounds

2A.Lat Pulldown
4 rounds10-12 reps0s
2B.Push-up
4 rounds10-12 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Alternate Hammer Curl
3 rounds10 reps0s
3B.Two Arm Standing Dumbbell Extension
3 rounds10 reps60s

Date Created: 4/12/2018, UTC


Last Updated: 10/30/2021, UTC





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