Workout Routine

Bodybuilding - Week4 - DB Only

by nouyame

4-Day push-pull using DB and BB

Starting TM is 60% of 1RM.

Workouts

W4D1 - Arms - 1x10+ 75%

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
100 sec
2
40% 1RM
10
100 sec
3
50% 1RM
10
120 sec
4
65% 1RM
10
120 sec
5
75% 1RM
10 +
amrap
120 sec

seated overhead press

5 sets

face pull

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

face pull

3 sets

front raise

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

front raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
100 sec
2
40% 1RM
10
100 sec
3
50% 1RM
10
120 sec
4
65% 1RM
10
120 sec
5
75% 1RM
10 +
amrap
120 sec

curl

5 sets

hammer curl

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

hammer curl

2 sets

W4D2 - Legs - 1x10+ 75%

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
100 sec
2
40% 1RM
10
100 sec
3
50% 1RM
10
120 sec
4
65% 1RM
10
120 sec
5
75% 1RM
10 +
amrap
120 sec

goblet squat

5 sets

lunge

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

lunge

3 sets

elevated glute bridge

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

elevated glute bridge

3 sets

W4D3 - Back - 1x10+ 75%

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
100 sec
2
40% 1RM
10
100 sec
3
50% 1RM
10
120 sec
4
65% 1RM
10
120 sec
5
75% 1RM
10 +
amrap
120 sec

standing two-dumbbell bent over row

5 sets

lat pulldown

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

lat pulldown

3 sets

incline reverse fly

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

incline reverse fly

3 sets

W4D4 - Chest 1x10+ 75%

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
100 sec
2
40% 1RM
10
100 sec
3
50% 1RM
10
120 sec
4
65% 1RM
10
120 sec
5
75% 1RM
10 +
amrap
120 sec

bench press

5 sets

triceps extension

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

triceps extension

3 sets

offset single-arm chest press

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

offset single-arm chest press

3 sets

romanian deadlift

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

romanian deadlift

3 sets