Free personalized workout plan

Quality Over Quantity 4 Day Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

58 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

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 fa

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Equipment

Barbell, Cable, Dumbbell, Machine, Smith Machine

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

58 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
Description

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 fa

Show More

Equipment

Barbell, Cable, Dumbbell, Machine, Smith Machine

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Back and Traps Day

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ExerciseSetsRepsRestNotes
1. Barbell Deadlift2 sets8 reps60s
1 Warmup Set
2. Lat Pulldown4 sets15, 15, 12, 12 reps60s
2 Warmup Sets
3. Machine Row3 sets10 reps60s
1 Warmup Set
4. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
1 Warmup Set
5. Rear Delt Raise3 sets12 reps60s
1 Warmup Set
6. Dumbbell Shrug
Dumbbell Shrug
3 sets10, 15, 15 reps60s
1 Warmup Set

Tuesday - Chest and Triceps Day

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ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press4 sets10 reps60s
2 Warmup Sets
2. Hammer Strength Bench Press
Hammer Strength Bench Press
3 sets10 reps60s
1 Warmup Set
3. Pec Dec3 sets10 reps60s
1 Warmup Set
4. Dumbbell Fly On Incline Bench
Dumbbell Fly On Incline Bench
3 sets10, 12, 12 reps60s
1 Warmup Set
5. Cable Tricep Extension
Cable Tricep Extension
3 sets15, 12, 12 reps60s
1 Warmup Set
6. Barbell Lying Triceps Extension (Skullcrusher)3 sets8, 10, 10 reps60s
1 Warmup Set

Friday - Shoulders and Biceps Day

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ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets8, 8, 10, 10 reps60s
2 Warmup Sets
2. Seated Lateral Raise3 sets10, 12, 12 reps60s
1 Warmup Set
3. Seated Smith Machine Shoulder Press
Seated Smith Machine Shoulder Press
3 sets8, 10, 10 reps60s
1 Warmup Set
4. Rear Delt Raise3 sets10, 12, 12 reps60s
1 Warmup Set
5. Dumbbell Curl

No media available

3 sets10 reps60s
1 Warmup Set
6. Smith Machine Bicep Curl3 sets10 reps60s
1 Warmup Set

Date Created: 5/6/18, 10:31 PM


Last Updated: 9/12/20, 9:36 PM

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