Ppl 4th set 4sec negatives
General
Advanced
Machine strength
Plan Details
The Ppl 4th set 4sec negatives routine by spectaKILLER is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
First three sets struggle on the 10th rep, last set Do four second negatives for 10 reps.
Routine detail
Mon
Biceps, back, forearms
Est. 0 min
6 exercises
Pull-Up
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Wrist Roller
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 10 Reps
Tue
Chest, triceps, shoulders
Est. 0 min
6 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Cable Straight Arm Crossover
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Wed
Legs, abs
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 6 Reps
Kettlebell One-Arm Swing
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Hanging Knee Raise (Rotational)
3 Sets x 20 Reps
Bench Oblique Crunch
3 Sets x 20 Reps
Thu
Biceps, back, forearms
Est. 0 min
6 exercises
Chin-Up (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Dumbbell Spider Curl
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Fri
Chest, triceps, shoulders
Est. 0 min
9 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Cuban Press
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 10 Reps
Sat
Legs, abs
Est. 0 min
8 exercises
Dumbbell Lunge
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
