Workout Routine

4 Day A/B Workout

by birablondie

Workouts

Workout A

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

Chest Press

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
100 sec
2
65% TM
15
100 sec
3
65% TM
15
100 sec

Abs

3 sets

Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

Bicep Curl

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% TM
12
100 sec

lat pulldown

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
100 sec
2
65% TM
15
100 sec
3
65% TM
15
100 sec

face pull

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% TM
12
100 sec

triceps extension

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

seated shoulder press

3 sets

Workout B

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

seated cable row

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

leg extension

3 sets

Pec Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% TM
12
100 sec

Pec Fly

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

deadlift

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
100 sec
2
65% TM
15
100 sec
3
65% TM
15
100 sec

calf raise

3 sets