Quality Over Quantity 4 Day Workout

Google Sheet Workout Export

By Steve Shaw

Experience Beginner (1-2 years)
Time 50 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

This workout takes a different approach to muscle growth by minimizing sets and maximizing quality. This type of workout was popular in the 90's, when lifters would perform 1-2 sets per exercise to failure, focusing on getting as much out of each set possible. While this is an unusual technique, it certainly has potential to maximize muscle growth by maximizing muscle tension and volume. This workout is perfect for intermediate lifters looking to change up their routine and burn out their muscles for more muscle. 

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Deadlift

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2 sets8 reps60s
2.Lat Pulldown

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4 sets15 reps60s
3.Machine Row

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3 sets10 reps60s
4.Seated Cable Row

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3 sets10 reps60s
5.Rear Delt Raise

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3 sets12 reps60s
6.Dumbbell Shrug

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3 sets15 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Incline Bench Press

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4 sets10 reps60s
2.Hammer Strength Bench Press

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3 sets10 reps60s
3.Pec Deck

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3 sets10 reps60s
4.Incline Dumbbell Flye

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3 sets12 reps60s
5.Cable Tricep Extension

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3 sets15 reps60s
6.Barbell Lying Triceps Extension (Skullcrusher)

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3 sets10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat

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4 sets10 reps60s
2.45 Degree Leg Press

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4 sets15 reps60s
3.Leg Extensions

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3 sets12 reps60s
4.Lying Leg Curls

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3 sets12 reps60s
5.Stiff-Legged Barbell Deadlift

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3 sets10 reps60s
6.Seated Calf Raise Machine

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3 sets15 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Seated Dumbbell Shoulder Press

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4 sets10 reps60s
2.Seated Lateral Raise

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3 sets12 reps60s
3.Seated Smith Machine Shoulder Press

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3 sets10 reps60s
4.Rear Delt Raise

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3 sets12 reps60s
5.Standing Alternating Dumbbell Curls

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3 sets10 reps60s
6.Smith Machine Bicep Curl

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3 sets10 reps60s

Date Created: 5/6/2018, UTC


Last Updated: 7/12/2021, UTC





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