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After Burn Train
General
Intermediate
Machine strength
Plan Details
The After Burn Train routine by exbmu is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Training Method to gain muscle, power and lose some body fat... how ? with specific exercises and some really short breaks... that will bring u to sweat, and ull be finishid with your traing quit earlier than others... and gain better results...
Routine detail
Day 7
Chest + Triceps
Est. 54 min
8 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Day 7
Schulter + Nacken
Est. 88 min
13 exercises
Dumbbell External Rotation
4 Sets x 10 Reps
Cable Internal Rotation
4 Sets x 10 Reps
Barbell Rear Delt Row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Ab Roll
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Barbell Neck Press
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Clean and Jerk
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Dumbbell Cuban Press
4 Sets x 10 Reps
Day 7
Leg Day
Est. 46 min
7 exercises
Barbell Clean Deadlift
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Barbell Calf Raise
4 Sets x 10 Reps
Dumbbell Squat to Bicep Curl
4 Sets x 10 Reps
Day 8
back + bizeps
Est. 83 min
12 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Barbell Drag Curl
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
