Workout Routine

4-day something

by Fedelicioso

Workouts

Push

Smith machine incline chest press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
180 sec
2
80% 1RM
8
180 sec
3
80% 1RM
8
180 sec

Smith machine incline chest press

3 sets

Horizontal bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
0 sec

Horizontal bench press

3 sets

Low to high cable flye

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec

Low to high cable flye

3 sets

Overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15
90 sec
2
60% 1RM
15
90 sec
3
60% 1RM
15
0 sec

Overhead triceps extension

3 sets

Single tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
15
90 sec
2
50% 1RM
15
90 sec
3
50% 1RM
15
90 sec

Single tricep pushdown

3 sets

Lateral incline press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
180 sec
2
80% 1RM
8
180 sec
3
80% 1RM
8
0 sec

Lateral incline press

3 sets

dip

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

dip

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
15
90 sec
2
50% 1RM
15
90 sec
3
50% 1RM
15
90 sec

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
12
15 sec
2
60% 1RM
8 +
amrap
15 sec
3
60% 1RM
8 +
amrap
15 sec
4
60% 1RM
6 +
amrap
15 sec

lateral raise

4 sets

Super incline press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
180 sec
2
80% 1RM
8
180 sec
3
80% 1RM
8
0 sec

Super incline press

3 sets

Pull

Pullup

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
180 sec
2
80% 1RM
8
180 sec
3
80% 1RM
8
180 sec

Pullup

3 sets

neutral grip pull up

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

neutral grip pull up

3 sets

Iso-lateral row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec

Iso-lateral row

3 sets

Hammers strength preacher curl

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

Hammers strength preacher curl

3 sets

Bayesiam sited curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
15
90 sec
2
50% 1RM
15
90 sec
3
50% 1RM
15
90 sec

Bayesiam sited curl

3 sets

Crunch machine

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
10
90 sec
2
67% 1RM
10
90 sec
3
67% 1RM
10
90 sec

Crunch machine

3 sets

Bent over row smith machine

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec

Bent over row smith machine

3 sets

Legs

hack squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
180 sec
2
80% 1RM
8
180 sec
3
80% 1RM
8
180 sec

hack squat

3 sets

RDL Smith Machine

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec

RDL Smith Machine

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
90 sec
2
65% 1RM
12
90 sec
3
65% 1RM
12
90 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
90 sec
2
70% 1RM
10
90 sec
3
70% 1RM
10
90 sec

leg extension

3 sets

Standing calf rises

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
90 sec
2
65% 1RM
12
90 sec
3
65% 1RM
12
90 sec

Standing calf rises

3 sets

Crunch machine

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
10
90 sec
2
67% 1RM
10
90 sec
3
67% 1RM
10
90 sec

Crunch machine

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
12
15 sec
2
60% 1RM
8 +
amrap
15 sec
3
60% 1RM
8 +
amrap
15 sec
4
60% 1RM
6 +
amrap
15 sec

lateral raise

4 sets

Full body

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
120 sec
2
70% 1RM
8
120 sec
3
70% 1RM
8
120 sec

squat

3 sets

romanian deadlift

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

romanian deadlift

3 sets

chinup

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

chinup

3 sets

Hammerstrenght press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

Hammerstrenght press

3 sets

Overhead triceps extension

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

Overhead triceps extension

3 sets

Bayesiam sited curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
90 sec
2
65% 1RM
12
90 sec
3
65% 1RM
12
90 sec

Bayesiam sited curl

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
12
15 sec
2
60% 1RM
8 +
amrap
15 sec
3
60% 1RM
8 +
amrap
0 sec
4
60% 1RM
6 +
amrap
0 sec

lateral raise

4 sets

Super incline press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec

Super incline press

3 sets