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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
3 sets, 6-12 reps, (rest 60s)
For added difficulty, add weight using a belt or dumbbell
Time between exercises: 60s
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Dumbbell Bench Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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T-Bar Row with Handle
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Standing Dumbbell Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Seated Cable Row
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lateral Raise
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell Biceps Curl
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell French Press
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Shrug
2 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Tuesday - Lower Body

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Goblet Squat
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell Romanian Deadlift
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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45 Degree Leg Press
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Barbell Hip Thrust with Bench
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Standing Machine Calf Raise
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Hanging Straight Leg Raise
2 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Crunch (on stability ball, arms crossed)
2 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Thursday - Upper Body

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Incline Dumbbell Press
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Two-Dumbbell Row
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Pec Deck
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Standing Barbell Military Press (AKA Overhead Press)
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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No media available

2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Cable Biceps Curl
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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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
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Standing Dumbbell Reverse Curl
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Kneeling Cable Crunch
2 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Friday - Lower Body

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Barbell Sumo Deadlift
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell Front Squat (weightlifting style)
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Leg Extensions
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Hyperextension
2 sets, 12 reps, (rest 60s)
Glute focused
Time between exercises: 60s
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Dumbbell Bulgarian Split Squat
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Seated Calf Raise Machine
2 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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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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