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Routine to train the complete body every two days. One day upper body, next day lower body.
It's composed of beginners exercises, but as it's a workout for 4 days a week, it needs your body to be already in an intermediate level to support this intensity.
Barbell One Leg Squat
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4x8 reps |
rest: 60s
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Barbell Stiff-Legged Deadlift
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4x8 reps |
rest: 30s
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Barbell Squat
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4x8 reps |
rest: 30s
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Barbell Clean Deadlift
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4x8 reps |
rest: 30s
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Leg Press
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4x8 reps |
rest: 30s
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Calf Press On Leg Press
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4x8 reps |
rest: 30s
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Dumbbell Alternate Hammer Curl
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4x10 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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4x10 reps |
rest: 60s
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Barbell Reverse Preacher Curl
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 60s
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Barbell Up Right Row
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4x8 reps |
rest: 30s
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Dumbbell Incline Triceps Extension
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4x10 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x10 reps |
rest: 60s
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Dumbbell Concentration Curls
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4x8 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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4x8 reps |
rest: 30s
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Calf Press On Leg Press
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4x8 reps |
rest: 30s
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Thigh Abductor
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4x8 reps |
rest: 30s
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Thigh Adductor
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4x8 reps |
rest: 30s
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Hyperextensions - Back Extensions
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4x8 reps |
rest: 30s
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Barbell Standing Calf Raise
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4x8 reps |
rest: 30s
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Calf Press On Leg Press
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4x8 reps |
rest: 30s
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Barbell Bench Press
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4x8 reps |
rest: 30s
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Bench Pushups
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4x8 reps |
rest: 30s
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Dumbbell One Arm Row
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4x8 reps |
rest: 30s
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Pull Ups
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4x8 reps |
rest: 30s
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Weighted Tricep Dips
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4x8 reps |
rest: 30s
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Dumbbell Fly
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4x8 reps |
rest: 60s
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Close Grip Reverse Lat Pull Down
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4x8 reps |
rest: 60s
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Barbell Incline Bench Press
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4x8 reps |
rest: 30s
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Cable Twisting Crunch
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4x8 reps |
rest: 30s
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Cable Reverse Crunch
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4x8 reps |
rest: 30s
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Cable Crunch
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4x8 reps |
rest: 60s
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