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    4daypower PDF

    Uploaded by

    supermirko78

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    4daypower PDF

    Uploaded by

    supermirko78
    298 views1 page

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    4daypower.pdf

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    Copyright:

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    298 views1 page

    4daypower PDF

    Uploaded by

    supermirko78

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    THE TOOLS YOU NEED TO BUILD

    THE BODY YOU WANT

    Store Workouts Diet Plans Expert Guides Videos Tools

    POWER MUSCLE BURN WORKOUT SPLIT


    This building workout is designed to maximize
    progression and muscle gains by hitting each Main Goal: Build Muscle Time Per Workout: 60 Mins
    muscle group with power sets, muscle sets Training Level: Intermediate Equipment: Barbell, Cables,
    and burn sets.
    Program Duration: 12 Weeks Dumbbells, EZ Bar, Machines
    Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 4 Days Author: Team Muscle & Strength
    workouts/4-day-power-muscle-burn-workout-split.html

    Day 1 - Chest & Biceps


    Exercise Sets Reps
    Chest
    Bench Press - Power 4 3-5

    Incline Bench Press - Muscle 2-3 6 - 12

    Dumbbell Bench Press - Muscle 2-3 6 - 12

    Dumbbell Flys - Burn 2 40

    Biceps
    Pinwheel Curls - Power 2 3-5

    Standing Barbell Curl - Muscle 2-3 6 - 12

    Cable Preacher Curl - Burn 1-2 40

    Day 2 - Quads & Hamstrings


    Exercise Sets Reps
    Quads
    Squat - Power 4 3-5

    Leg Press - Muscle 2-3 6 - 12

    Front Squat - Muscle 2-3 6 - 12

    Leg Press - Burn 2 40

    Hamstrings
    Romanian Deadlift - Power 2-4 3-5

    Romanian Deadlift or Leg Curl - Muscle 2-3 6 - 12

    Leg Curl - Burn 1 40

    Day 3 - Shoulders & Triceps


    Exercise Sets Reps
    Shoulders
    Seated Barbell Press - Power 4 3-5

    Seated Arnold Press - Muscle 2-3 6 - 12

    Barbell Front Raise - Muscle 2-3 6 - 12

    Dumbbell Lateral Raise - Burn 2 40

    Triceps
    Closegrip Bench Press - Power 2 3-5

    Seated French Press - Muscle 2 6 - 12

    EZ Bar Skullcrusher - Muscle 2 6 - 12

    Cable Tricep Extension - Burn 1 40

    Day 4 - Back, Calves & Abs


    Exercise Sets Reps
    Back
    Deadlift - Power 2-4 3-5

    Barbell Rows - Muscle 2-3 6 - 12

    Lat Pull Down - Muscle 2-3 6 - 12

    Seated Cable Row - Burn 2 40

    Calves
    Seated Calf Raise - Muscle 2-3 10 - 15

    45 Degree Calf Raise - Burn 2 40

    Abs
    **Perform Ab Work of Choice**

    MUSCLEANDSTRENGTH.COM

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