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4X a week, high reps / burnout sets
General
Intermediate
Machine strength
Plan Details
The 4X a week, high reps / burnout sets routine by Williamnave is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
I am not a fitness expert, or even claiming to know what I'm doing. But I did stay at a Holiday Inn Express last night, and this is probably a better workout than you can get in their measly gym.
Routine detail
Mon
Biceps / Shoulders
Est. 97 min
9 exercises
Cable Reverse Curl
3 Sets x 20 Reps
Dumbbell Zottman Curl
3 Sets x 20 Reps
Barbell Curl
3 Sets x 20 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 20 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Machine Shoulder Press
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 20 Reps
Cable Rear Lateral Raise
3 Sets x 20 Reps
Cable Upright Row
3 Sets x 20 Reps
Tue
Quads / Abs
Est. 69 min
7 exercises
Stability Ball Weighted Wall Squat
1 Set x 50 Reps
Machine Single-Leg Press
3 Sets x 20 Reps
Hack Squat
3 Sets x 20 Reps
Barbell Step-Up
3 Sets x 20 Reps
Donkey Calf Raise
3 Sets x 20 Reps
Cable Kneeling Crunch
3 Sets x 20 Reps
Plank
3 Sets
Thu
Back / Hamstrings
Est. 76 min
7 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Cable Elevated Row
3 Sets x 20 Reps
Leverage Machine High Row
3 Sets x 20 Reps
Machine Kneeling Leg Curl
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Fri
Chest / Tripceps
Est. 91 min
8 exercises
Machine Fly
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Barbell Pullover and Press
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Cable Low Tricep Extension (Supine)
3 Sets x 20 Reps
Barbell Tricep Extension
3 Sets x 20 Reps
Machine Dip
3 Sets x 20 Reps
