Free personalized workout plan

4 Day Superset for Size Workout

By Myworkouts

Experience
Intermediate (2-3 years)
Time
20 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
Barbell, Squat Rack, 2 x Dumbbell, Leg Extension Machine, Lying Leg Curl Machine, Flat Bench, 1 x Dumbbell, Incline Bench, EZ Bar, Bodyweight, Seated Calf Raise Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Lower Body and Shoulders

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Circuit
Barbell Back Squat
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lateral Raise
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Stiff-Legged Barbell Deadlift
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Leg Extensions
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Upper Body

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Circuit
Dumbbell Bench Press
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Bent-Arm Dumbbell Pullover
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Incline Dumbbell Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Bench Two Arm Dumbbell Row - Pronated Grip
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Circuit
EZ-Bar Curl
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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EZ-Bar Skullcrusher
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Thursday - Lower Body

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Circuit
Goblet Squat
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lunges
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Leg Extensions
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit

No media available

4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine
4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Upper Body

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Circuit
Standing Dumbbell Press
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Two-Dumbbell Row
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Lat Pulldown
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Push-up
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Circuit

No media available

3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Two Arm Standing Dumbbell Extension
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:18:57 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:18:57 GMT+0000 (Coordinated Universal Time)

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