Workout Routine

4 | 2x LOWER & 2x UPPER

by anoukeggenhuizenlooijschelder

Workouts

DAY 1 (glutes)

Smith machine hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
10
45 sec
3
–
–
8
45 sec
4
–
–
6
45 sec

Smith machine hip thrust

4 sets

Smith machine bulgarian split squat

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

Smith machine bulgarian split squat

3 sets

Smith machine romanian deadlift

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

Smith machine romanian deadlift

3 sets

cable kickback

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

cable kickback

3 sets

Cable step up’s

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

Cable step up’s

3 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec
4
–
–
15
45 sec

Hip Abduction

4 sets

DAY 2 (back, biceps)

lat pulldown

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

lat pulldown

3 sets

seated cable row

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

seated cable row

3 sets

Bicep Cable Curl

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

Bicep Cable Curl

3 sets

Cable kneeling single arm lat pulldown

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

Cable kneeling single arm lat pulldown

3 sets

standing two-dumbbell bent over row

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

standing two-dumbbell bent over row

3 sets

Bicep Curl

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

Bicep Curl

3 sets

hammer curl

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

hammer curl

3 sets

DAY 3 (legs)

Smith machine squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
10
45 sec
3
–
–
8
45 sec
4
–
–
6
45 sec

Smith machine squat

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
10
45 sec
3
–
–
8
45 sec
4
–
–
6
45 sec

leg press

4 sets

leg extension

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

leg extension

3 sets

leg curl

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

leg curl

3 sets

Hip Adductor

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

Hip Adductor

3 sets

cable hip abduction

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

cable hip abduction

3 sets

Calf raise

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

Calf raise

3 sets

DAY 4 (chest, shoulders, triceps)

Chest Fly

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

Chest Fly

3 sets

tricep pushdown

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

tricep pushdown

3 sets

Barbell push up

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

Barbell push up

3 sets

dumbbell bench press

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

dumbbell bench press

3 sets

seated shoulder press

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

seated shoulder press

3 sets

lateral raise

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

lateral raise

3 sets

triceps extension

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

triceps extension

3 sets