Chest & Triceps / Back & Biceps / Shoulders & Abs / Legs Workout Plan

By Myworkouts

	Intermediate (2-3 years)
	55 minutes/day \| 4 days/week
	Build Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
	Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, EZ Bar, Weight Plate, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, 1 x Dumbbell, T-Bar Row Machine, Pull up bar, Vertical Knee Raise, Bodyweight, Squat Rack, Chair, Seated Leg Curl Machine, Seated Calf Raise Machine Show More

Average Exertion

Average Cardio Intensity

This is a 4-day Muscle Group Split workout to help improve the overall strength and size of your body. This workout will surely break you a sweat!

Description

Week 1 Overview

Day 1:

Day 2:

Rest

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Rest

Day 7:

Exercise	Sets	Reps	Rest
1.Barbell Bench Press	4 sets	5 reps	60s
2.Dumbbell Bench Press	4 sets	8 reps	60s
3.Barbell Incline Bench Press	3 sets	8 reps	60s
4.EZ-Bar Skullcrusher	4 sets	8 reps	60s
5.Weighted Bench Dip	4 sets	8 reps	60s
6.Rope Cable Triceps Extension	3 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Bent Over Barbell Row	4 sets	5 reps	60s
2.One-Arm Bent-Over Dumbbell Row	4 sets	8 reps	60s
3.Lying T-Bar Row	4 sets	8 reps	60s
4.Pull-up	3 sets	8 reps	60s
5.Seated Dumbbell Biceps Curl	4 sets	8 reps	60s
6.Alternating Incline Dumbbell Biceps Curl	4 sets	8 reps	60s
7.EZ-Bar Curl	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	4 sets	5 reps	60s
2.Arnold Press	4 sets	8 reps	60s
3.Barbell Shrug	4 sets	8 reps	60s
4.Seated Dumbbell Biceps Curl	4 sets	8 reps	60s
5.Chair Leg Raise	4 sets	8 reps	60s
6.Russian Twist See Exercise Notes	3 sets	10 reps	60s
7.Sprinter Sit up See Exercise Notes	3 sets	10 reps	60s

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	8 reps	60s
2.Barbell Farmer Carry (Single arm)	4 sets	8 reps	60s
3.Single Leg Split Squat	4 sets	8 reps	60s
4.Lever Seated Leg Curl	4 sets	8 reps	60s
5.Seated Calf Raise Machine	4 sets	8 reps	60s

Date Created: 12/7/2021, UTC

Last Updated: 12/9/2021, UTC

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.