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4 Day Volume Focus Muscle Growth Workout

By Myworkouts

Experience
Intermediate (2-3 years)
Time
45 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Squat Rack, Lying Leg Curl Machine, Seated Calf Raise Machine, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Pull up bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Rope Cable Machine, Straight Bar Attachment, 45 Degree Leg Press Machine, Leg Extension Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Workout A

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Barbell Bench Press▶
1. Barbell Bench Press
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row▶
2. Bent Over Barbell Row
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press▶
3. Incline Dumbbell Press
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown▶
4. Lat Pulldown
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise▶
5. Dumbbell Lateral Raise
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl▶
6. Standing Dumbbell Biceps Curl
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

7. Barbell Lying Triceps Extension (Skullcrusher)
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Workout B

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Barbell Back Squat▶
1. Barbell Back Squat
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Lunge▶
2. Barbell Lunge
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls▶
3. Lying Leg Curls
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine▶
4. Seated Calf Raise Machine
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kneeling Cable Crunch▶
5. Kneeling Cable Crunch
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Thursday - Workout C

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Standing Barbell Military Press (AKA Overhead Press)▶
1. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up▶
2. Pull-up
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press▶
3. Incline Dumbbell Press
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row▶
4. Seated Cable Row
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes▶
5. Dumbbell Flyes
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl▶
6. Barbell Biceps Curl
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension▶
7. Cable Tricep Extension
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Workout D

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Barbell Romanian Deadlift▶
1. Barbell Romanian Deadlift
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
45 Degree Leg Press▶
2. 45 Degree Leg Press
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions▶
3. Leg Extensions
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine▶
4. Seated Calf Raise Machine
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kneeling Cable Crunch▶
5. Kneeling Cable Crunch
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:08:04 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:08:04 GMT+0000 (Coordinated Universal Time)

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