Free personalized workout plan

Iron Man 4 Day Muscle Growth Split

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

4 days

Time

85 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 4 day workout is inspired by Robert Downey Jr's preparation program for the iron man films. In preparation for his role, Downey had to pack on muscle quick, and to do this he utilized compound li

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Kettlebell, Machine, Medicine Ball, Pull up bar, Suspension (TRX)

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

85 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
Description

This 4 day workout is inspired by Robert Downey Jr's preparation program for the iron man films. In preparation for his role, Downey had to pack on muscle quick, and to do this he utilized compound li

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Kettlebell, Machine, Medicine Ball, Pull up bar, Suspension (TRX)

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Thursday - Upper Workout

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ExerciseSetsRepsRestNotes
1. Inverted Row
Inverted Row
3 sets8 - 12 reps60s
2. Chest Dips
Chest Dips
3 sets8 - 12 reps60s
3. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets8 - 12 reps60s
4. Lat Pulldown3 sets8 - 12 reps60s
5. Incline Dumbbell Press
Incline Dumbbell Press
3 sets8 - 12 reps60s
6. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
3 sets8 - 12 reps60s
7. Seated Cable Row
Seated Cable Row
3 sets8 - 12 reps60s
8. Kettlebell Swing
Kettlebell Swing
3 sets30 reps60s
9. Suitcase Dumbbell Carry3 sets15 reps60s
20 steps (10 each way)

Date Created: 5/10/18, 4:08 PM


Last Updated: 11/29/20, 9:42 PM

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