CarlosLeite

Mar 21st 2021

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4 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

*** 4-Muscle Group Workout Routine ***

If you love a challenge and don't like to do the same exercises week in, week out, this one is for you!

This routine is based on my previous training exercises - I've been training for 15+ years and gathered around the best exercises that have worked for me so far.

It's a 4-Muscle Group split with two set variations for each group. So, for example, if you do Incline Dumbbell Press for workout 1, you'll do Incline Barbell Press for workout 2. At the end of a cycle, you'll do 8 different sets!

1. Chest / Triceps 1
2. Back / Biceps 1
3. Legs 1
4. Shoulders 1
5. Chest / Triceps 2
6. Back / Biceps 2
7. Legs 2
8. Shoulders 2

Days of the week: I usually go to 3 to 4 days of training with 1 day of rest - with the goal of 5 days of training per week - but feel free to adapt it to your routine.

The goal is to build overall conditioning, with a variation of free weights, machines, and bands to achieve it. If it gets repetitive after a while, feel free to change some of the exercises.

If you have any suggestions feel free to reach out - let's exchange ideas!

1. Chest and Triceps 1 8 exercises, 49 mins

Barbell Bench Press	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 0s
Bench Weighted Decline Crunch	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 45s
Cable Cross-Over	3x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 45s
Cable One-Arm Tricep Extension	3x10 reps	rest: 45s
Machine Dip	3x10 reps	rest: 45s

2. Back and Biceps 1 7 exercises, 45 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 45s
Cable Seated Row	3x10 reps	rest: 45s
Cable One-Arm Lat Pulldown	3x10 reps	rest: 45s
Dumbbell One-Arm Row	3x10 reps	rest: 45s
Barbell Curl	3x10 reps	rest: 45s
Cable One-Arm High Curl	3x10 reps	rest: 45s
Cable Rope Face Pull	3x10 reps	rest: 45s

3. Legs 1 7 exercises, 44 mins

Dumbbell Squat	3x10 reps	rest: 45s
Barbell Romanian Deadlift From Deficit	3x10 reps	rest: 60s
Dumbbell Plie Squat	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 45s
Dumbbell Step-Up	2x10 reps	rest: 60s
Band Hip Lift	3x10 reps	rest: 45s
Machine Calf Raise	3x10 reps	rest: 45s

4. Shoulders 1 7 exercises, 40 mins

Machine Shoulder Press	3x10 reps	rest: 45s
	3x8 reps	rest: 45s
Band Lateral Raise	3x10 reps	rest: 45s
Dumbbell Upright Row	3x10 reps	rest: 45s
Cable Side Bend	3x10 reps	rest: 30s
Cable Rope Face Pull	3x10 reps	rest: 45s
Leg Raise	3x10 reps	rest: 60s

5. Chest and Triceps 2 9 exercises, 53 mins

Barbell Incline Bench Press	3x10 reps	rest: 45s
Machine Fly	3x10 reps	rest: 45s
Machine Inner Chest Press	3x10 reps	rest: 45s
Cable Lower Chest Raise	3x10 reps	rest: 45s
Cable Tricep Kickback	3x10 reps	rest: 45s
Cable Rope High Pulley Tricep Extension	3x10 reps	rest: 0s
Cable Crunch	3x10 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	3x10 reps	rest: 45s
Machine Ab Crunch	3x10 reps	rest: 45s

6. Back and Biceps 2 8 exercises, 51 mins

Leverage Machine Iso Row	3x10 reps	rest: 45s
Machine Reverse Fly	3x10 reps	rest: 45s
Cable Shoulder Extension	3x10 reps	rest: 45s
Barbell Bent-Over Row (Reverse Grip)	3x10 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x10 reps	rest: 45s
Dumbbell Seated Curl	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 45s
Cable Rope Face Pull	3x10 reps	rest: 45s

7. Legs 2 7 exercises, 41 mins

Dumbbell Reverse Lunge	3x10 reps	rest: 45s
Machine Hip Adduction	3x10 reps	rest: 45s
Machine Kneeling Leg Curl	3x10 reps	rest: 45s
	2x10 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 45s
Machine Seated Calf Raise	3x10 reps	rest: 45s
Back Extension (Prone)	3x10 reps	rest: 45s

8. Shoulders 2 7 exercises, 40 mins

Dumbbell Seated Arnold Press	3x10 reps	rest: 0s
	3x10 reps	rest: 60s
Barbell Front Raise	3x10 reps	rest: 45s
Cable One-Arm Reverse Fly	3x10 reps	rest: 30s
Dumbbell Shoulder Shrug	3x10 reps	rest: 45s
Cable Seated Crunch	3x10 reps	rest: 45s
Cable Rope Face Pull	3x10 reps	rest: 45s