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4 Day Upper/Lower Muscle Mass Workout

By Myworkouts

Experience
Intermediate (2-3 years)
Time
57 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
Pull up bar, 2 x Dumbbell, Flat Bench, Barbell, Triangle Lat/Low Row Attachment, Landmine, Row Cable Machine, 1 x Dumbbell, 45 Degree Leg Press Machine, Smith Machine, Bodyweight, Exercise Ball, Incline Bench, Pec Fly/Rear Delt Machine, Row Machine, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Dips (Parallel) Bar, Tricep Rope Attachment, Squat Rack, Leg Extension Machine, Back Hyperextension Bench, Seated Calf Raise Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Upper Body

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Pull-up▶
1. Pull-up
3 sets, 6-12 reps, (rest 60s)
For added difficulty, add weight using a belt or dumbbell
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press▶
2. Dumbbell Bench Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
T-Bar Row with Handle▶
3. T-Bar Row with Handle
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Press▶
4. Standing Dumbbell Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row▶
5. Seated Cable Row
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise▶
6. Dumbbell Lateral Raise
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl▶
7. Barbell Biceps Curl
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell French Press▶
8. Barbell French Press
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Shrug▶
9. Dumbbell Shrug
2 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Lower Body

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Goblet Squat▶
1. Goblet Squat
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift▶
2. Barbell Romanian Deadlift
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
45 Degree Leg Press▶
3. 45 Degree Leg Press
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Hip Thrust with Bench▶
4. Barbell Hip Thrust with Bench
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Machine Calf Raise▶
5. Standing Machine Calf Raise
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Straight Leg Raise▶
6. Hanging Straight Leg Raise
2 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunch (on stability ball, arms crossed)▶
7. Crunch (on stability ball, arms crossed)
2 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Thursday - Upper Body

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Incline Dumbbell Press▶
1. Incline Dumbbell Press
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row▶
2. Bent Over Two-Dumbbell Row
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pec Deck▶
3. Pec Deck
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
4. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

5. Machine Row
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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No media available

6. Machine Reverse Fly
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Biceps Curl▶
7. Cable Biceps Curl
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Tricep Dips▶
8. Tricep Dips
2 sets, 10 reps, (rest 60s)
Add weight once you can perform 2 sets of 10 with perfect form.
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Reverse Curl▶
9. Standing Dumbbell Reverse Curl
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kneeling Cable Crunch▶
10. Kneeling Cable Crunch
2 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Lower Body

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Barbell Sumo Deadlift▶
1. Barbell Sumo Deadlift
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell Front Squat (weightlifting style)▶
2. Barbell Front Squat (weightlifting style)
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions▶
3. Leg Extensions
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hyperextension▶
4. Hyperextension
2 sets, 12 reps, (rest 60s)
Glute focused
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat▶
5. Dumbbell Bulgarian Split Squat
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine▶
6. Seated Calf Raise Machine
2 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank▶
7. Plank
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Tue Oct 19 2021 00:03:34 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 00:03:34 GMT+0000 (Coordinated Universal Time)

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