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Training for life
General
Beginner
Barbell
Plan Details
The Training for life routine by Kostasalpo is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
A weight training combined with sprint training for fat burning and testosterone elevation.
Routine detail
Any
Back Biceps
Est. 61 min
10 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Cable Incline Bench Row
3 Sets x 8 Reps
Cable Upper Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Any
Legs
Est. 60 min
9 exercises
Barbell Squat
6 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Bridge
4 Sets
Any
Chest Triceps
Est. 58 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable High Pulley Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Any
Sprint HIIT
Est. 47 min
1 exercise
Running
1 Set
