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RWJ42 Barbell4 2014
General
Intermediate
Body
Plan Details
The RWJ42 Barbell4 2014 routine by rwj42 is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Barbell Muscle builder
Routine detail
Mon
BB Chest Back Traps
Est. 69 min
10 exercises
Boxing
3 Sets
EZ Bar Bent-Over Row (Reverse Grip)
1 Set x 12 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
Barbell Pullover
1 Set x 12 Reps
Barbell Incline Bench Press
1 Set x 12 Reps
Barbell Bench Press
2 Sets x 12 Reps
Barbell Shrug
3 Sets x 20 Reps
Crunch
1 Set x 25 Reps
Leg Raise
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Tue
BB Quads Hamsting Calves
Est. 72 min
10 exercises
Boxing
3 Sets
Kettlebell Goblet Squat
1 Set x 12 Reps
Barbell Deep Squat
2 Sets x 12 Reps
Barbell Lunge
1 Set x 12 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Calf Raise
3 Sets x 20 Reps
Crunch
1 Set x 25 Reps
Leg Raise
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Wed
BB Shoulders Biceps Triceps Forearms
Est. 78 min
13 exercises
Boxing
3 Sets
Barbell Shoulder Press
2 Sets x 12 Reps
Barbell Military Press (Seated)
1 Set x 12 Reps
Barbell Upright Row
1 Set x 12 Reps
Barbell Curl
2 Sets x 10 Reps
EZ Bar Curl
1 Set x 10 Reps
Barbell Tricep Extension (Supine)
2 Sets x 12 Reps
Barbell Seated Tricep Extension
1 Set x 12 Reps
Dumbbell Wrist Curl (Palms Up)
1 Set x 25 Reps
Dumbbell Wrist Curl (Palms Down)
1 Set x 15 Reps
Crunch
1 Set x 25 Reps
Leg Raise
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Fri
Cardio - Yoga
Est. 103 min
4 exercises
Crunch
1 Set x 25 Reps
Yoga
3 Sets
Leg Raise
1 Set x 14 Reps
Sit-Up
1 Set x 15 Reps
Any
Cardio - Run/Walk (outdoor)
Est. 92 min
1 exercise
Walking
3 Sets
Any
Cardio - Kettlebell (Indoor)
Est. 53 min
10 exercises
Crunch
1 Set x 25 Reps
Leg Raise
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Kettlebell Goblet Squat
2 Sets x 12 Reps
Push-Up
2 Sets x 12 Reps
Kettlebell One-Arm Swing
2 Sets x 14 Reps
Kettlebell One-Arm Snatch
2 Sets x 8 Reps
Kettlebell One-Arm Row
2 Sets x 10 Reps
Kettlebell Figure Eight
2 Sets x 14 Reps
Kettlebell Windmill
1 Set x 3 Reps
Any
Cardio - Bike (Indoor)
Est. 27 min
1 exercise
Indoor Cycling
3 Sets
Any
Cardio - Boxing (indoor)
Est. 104 min
4 exercises
Sit-Up
1 Set x 15 Reps
Crunch
1 Set x 25 Reps
Boxing
3 Sets
Leg Raise
1 Set x 15 Reps
