Workout Routine

4-day Of Week

by Turkcomrade

Workouts

Week A Day 1

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
65% 1RM
8
60 sec
4
65% 1RM
8
60 sec

Arnold Press

4 sets

Standing Cable Rear Delt

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

Standing Cable Rear Delt

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

incline bench press

4 sets

Middle Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Middle Cable Chest Fly

3 sets

Wide Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Wide Grip Lat Pulldown

4 sets

Standing Cable Rope Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

Standing Cable Rope Pullover

3 sets

Pronated Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Pronated Curl

3 sets

Hummer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Hummer Curl

4 sets

Standing Triceps One Arm Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Standing Triceps One Arm Extension

4 sets

Rope Push Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Rope Push Down

3 sets

Physioball Plate Twist

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Physioball Plate Twist

4 sets

Bicycling

Set
Intensity
Weight
Reps
Rest time
1
65% TM
20
1 sec

Bicycling

1 sets

Week A Day 2

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

seated cable row

4 sets

Inverted Row

Set
Intensity
Weight
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec

Inverted Row

3 sets

Dumbell Front Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Dumbell Front Raises

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

cable lateral raise

3 sets

Standing Incline Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Standing Incline Cable Fly

4 sets

Dumbell Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Dumbell Pullover

3 sets

Biceps Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Biceps Curl

4 sets

Single Arm Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Single Arm Cable Curl

3 sets

Cable Triceps Push Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Cable Triceps Push Down

4 sets

Cable Single Arm Overgrip Push Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
65 sec
2
–
–
12
65 sec
3
–
–
12
65 sec

Cable Single Arm Overgrip Push Down

3 sets

Side Crunch

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec

Side Crunch

4 sets

Week Day 3

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
70 sec
2
–
–
8
70 sec
3
–
–
8
70 sec
4
–
–
8
70 sec

goblet squat

4 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
75 sec
2
–
–
12
75 sec
3
–
–
12
75 sec

lunge

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec
3
–
–
8
75 sec
4
–
–
8
75 sec

hip thrust

4 sets

lateral leg raises

Set
Reps
Rest time
1
20
75 sec
2
20
75 sec
3
20
75 sec

lateral leg raises

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
75 sec
2
10
75 sec
3
10
75 sec
4
10
75 sec

hanging leg raises

4 sets

Swiper

Set
Intensity
Weight
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

Swiper

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
65 sec
2
–
–
8
65 sec
3
–
–
8
65 sec
4
–
–
8
65 sec

curl

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
65 sec
2
–
–
8
65 sec
3
–
–
8
65 sec
4
–
–
8
65 sec

skull crushers

4 sets

Strecth

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Strecth

1 sets

Workout Day 4

Cable Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
65 sec
2
–
–
8
65 sec
3
–
–
8
65 sec
4
–
–
8
65 sec

Cable Bench Press

4 sets

Dumbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbell Fly

3 sets

Standing Dumbell Plate Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Standing Dumbell Plate Press

4 sets

Seated Rope Face Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
50 sec
2
–
–
12
50 sec
3
–
–
12
50 sec

Seated Rope Face Pull

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

dumbbell row

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

shrug

4 sets

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Cable Curl

4 sets

Cable Rope Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

Cable Rope Curl

3 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
65 sec
2
–
–
8
65 sec
3
–
–
8
65 sec
4
–
–
8
65 sec
5
–
–
8
65 sec
6
–
–
8
65 sec
7
–
–
8
65 sec
8
–
–
8
65 sec

triceps kickback

8 sets

mountain climbers

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec
4
15
60 sec

mountain climbers

4 sets