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nSuns 4 day

mikeantonoff

Mar 15th 2018

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nSuns 4 day

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

nSuns 4 day program

Day 1
Day 2
Day 3
Day 4

Bench and OHP 6 exercises, 1 hr 5 mins

	Barbell Bench Press	9x5 reps	rest: 60s
	Barbell Military Press	8x5 reps	rest: 60s
	Pull-Up	4x12 reps	rest: 60s
	Dumbbell Incline Bench Press	4x12 reps	rest: 60s
	Barbell Curl	4x12 reps	rest: 60s
	Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s

Squat and Sumo 7 exercises, 1 hr 9 mins

	Barbell Squat	9x5 reps	rest: 60s
	Barbell Sumo Deadlift	8x5 reps	rest: 60s
	Machine Leg Press	4x12 reps	rest: 60s
	Cable Standing Leg Curl	3x15 reps	rest: 60s
	Machine Seated Calf Raise	3x15 reps	rest: 60s
	Machine Leg Extension	3x15 reps	rest: 60s
	Machine Ab Crunch	3x15 reps	rest: 60s

Bench 8 exercises, 1 hr 13 mins

	Barbell Bench Press	9x5 reps	rest: 60s
	Barbell Bench Press (Close Grip)	8x5 reps	rest: 60s
	Barbell Preacher Curl	3x12 reps	rest: 60s
	Barbell Upright Row	3x12 reps	rest: 60s
	Dip	3x15 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
	Barbell Shrug	3x12 reps	rest: 60s
	Cable One-Arm Lateral Raise	3x12 reps	rest: 60s

Deadlift & Front Squat 7 exercises, 1 hr 8 mins

	Barbell Deadlift	9x5 reps	rest: 60s
	Barbell Front Squat	8x5 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Machine Lat Pulldown	4x12 reps	rest: 60s
	Cable Shoulder Extension	4x8 reps	rest: 60s
	Cable Seated Row	4x12 reps	rest: 60s
	Plank	4x8 reps	rest: 60s

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