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Men's Fitness ; 4-Day Split
by dburdin
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Made on 11/13/2023 11:31
Workouts
Day 1 - Chest, Shoulders
Walking; Treadmill
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
Walking; Treadmill
1 sets
Start
in App
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
bench press
2 sets
Start
in App
Standing Dumbbell Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
Standing Dumbbell Press
2 sets
Start
in App
Incline Dumbell Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Incline Dumbell Press
2 sets
Start
in App
Arnold Dumbbell Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Arnold Dumbbell Press
2 sets
Start
in App
decline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
decline bench press
2 sets
Start
in App
side lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
side lateral raise
2 sets
Start
in App
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Bent Over Dumbbell Rear Delt Raise With Head On Bench
2 sets
Start
in App
Day 2 - Triceps, Quadriceps, Calves
Walking; Treadmill
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
Walking; Treadmill
1 sets
Start
in App
Barbell Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Barbell Squat
2 sets
Start
in App
Lying Triceps Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Lying Triceps Press
2 sets
Start
in App
Barbell Squat to Bench
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Barbell Squat to Bench
2 sets
Start
in App
close-grip bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
close-grip bench press
2 sets
Start
in App
Barbell Seated Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
Barbell Seated Calf Raise
2 sets
Start
in App
Incline Barbell Triceps Extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Incline Barbell Triceps Extensions
2 sets
Start
in App
Standing Dumbbell Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
Standing Dumbbell Calf Raise
2 sets
Start
in App
Day 3 - Middle Back, Traps, Glutes, Neck
Walking; Treadmill
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
Walking; Treadmill
1 sets
Start
in App
Bent Over Barbell Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Bent Over Barbell Row
2 sets
Start
in App
Barbell Shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Barbell Shrug
2 sets
Start
in App
One Arm Dumbbell Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
One Arm Dumbbell Row
2 sets
Start
in App
Dumbbell Shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Dumbbell Shrug
2 sets
Start
in App
Barbell Hip Thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Barbell Hip Thrust
2 sets
Start
in App
Middle Back Shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Middle Back Shrug
2 sets
Start
in App
Lying Face Up Plate Neck
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Lying Face Up Plate Neck
2 sets
Start
in App
Lying Face Down Plate Neck
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Lying Face Down Plate Neck
2 sets
Start
in App
Day 4 - Hamstring, Biceps, Forearms, Abdominals
Walking; Treadmill
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
Walking; Treadmill
1 sets
Start
in App
good morning
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
good morning
2 sets
Start
in App
EZ Bar Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
EZ Bar Curl
2 sets
Start
in App
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
deadlift
2 sets
Start
in App
Incline Dumbbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Incline Dumbbell Curl
2 sets
Start
in App
Cross Body Hammer Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
Cross Body Hammer Curl
2 sets
Start
in App
farmer's carry
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
farmer's carry
2 sets
Start
in App
Tuck Crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
+
amrap
100 sec
Tuck Crunch
2 sets
Start
in App
Russian Twist
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
+
amrap
100 sec
Russian Twist
2 sets
Start
in App