4-Day Split Superset
General
Intermediate
Machine strength
Plan Details
The 4-Day Split Superset routine by mickeynguyen is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
4-Day Split Superset. Monday: Upper Tuseday: Lower Wednesday: Rest/HIIT Cardio Thursday: Upper 2 Friday: Lower 2 Sat : Rest Sun: Rest Exercises are performed in pair as super-set. I try to make most of the super-sets as opposing muscle group exercises (i.e: Bench Press is super-set with Bend Over Row)
Routine detail
Mon
Upper
Est. 104 min
13 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Tue
Lower
Est. 97 min
13 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Lateral Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Decline Oblique Crunch
3 Sets x 20 Reps
Jackknife Sit-Up
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Rowing
1 Set
Wed
Rest/HIIT Cardio
Est. 0 min
0 exercises
This day is empty
Thu
Upper 2
Est. 96 min
13 exercises
Pull-Up
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Cable Shoulder Press
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Smith Machine Reverse Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Elliptical Training
1 Set
Fri
Lower 2
Est. 77 min
12 exercises
Barbell Hack Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Parallel Bar Hip Flexion
3 Sets x 20 Reps
Cable Oblique Crunch
3 Sets x 20 Reps
