rajan.kumar.mediratta

Jun 19th 2018

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4-Day Split Superset

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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

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)

Monday
Tuesday
Wednesday
Thursday
Friday

Upper 13 exercises, 1 hr 40 mins

Barbell Bench Press	3x12 reps	rest: 30s
Dumbbell Bent-Over Row	3x12 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Dumbbell Reverse Fly	3x12 reps	rest: 30s
Cable Shoulder Extension	3x12 reps	rest: 30s
Barbell Curl	3x12 reps	rest: 30s
Chin-Up	3x12 reps	rest: 30s
Dip	3x12 reps	rest: 30s
Tricep Push-Up	1x12 reps	rest: 30s
Barbell Preacher Curl	3x12 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s

Lower 13 exercises, 1 hr 36 mins

Barbell Squat	3x12 reps	rest: 30s
Barbell Good Morning	3x12 reps	rest: 30s
Barbell Deadlift	3x12 reps	rest: 30s
Barbell Lateral Lunge	3x12 reps	rest: 30s
Machine Leg Extension	3x12 reps	rest: 30s
Machine Seated Leg Curl	3x12 reps	rest: 30s
Calf Press On Leg Press	3x12 reps	rest: 30s
Machine Seated Calf Raise	3x12 reps	rest: 30s
Crunch	3x20 reps	rest: 30s
Decline Oblique Crunch	3x20 reps	rest: 30s
Jackknife Sit-Up	3x20 reps	rest: 30s
Weight Plate Rotation	3x20 reps	rest: 30s
Rowing	0x0 reps	rest: 20s

Rest/HIIT Cardio 0 exercises, 0 min

Upper 2 13 exercises, 1 hr 35 mins

Pull-Up	3x12 reps	rest: 30s
Dumbbell Decline Bench Press	3x12 reps	rest: 30s
Cable Shoulder Press	3x12 reps	rest: 30s
Cable Rope Lat Pulldown	3x12 reps	rest: 30s
Machine Fly	3x12 reps	rest: 30s
Machine Reverse Fly	3x12 reps	rest: 30s
Smith Machine Reverse Bench Press (Close Grip)	3x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 30s
Dumbbell Tricep Extension	3x12 reps	rest: 30s
Dumbbell Bicep Curl	3x12 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 30s
Dumbbell Concentration Curl	3x12 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s

Lower 2 12 exercises, 1 hr 16 mins

Barbell Hack Squat	3x12 reps	rest: 30s
Dumbbell Lunge	3x12 reps	rest: 30s
Barbell Stiff-Leg Deadlift	3x12 reps	rest: 30s
Dumbbell Reverse Lunge	3x12 reps	rest: 30s
Machine Leg Press	3x12 reps	rest: 30s
Machine Leg Curl (Prone)	3x12 reps	rest: 30s
Cable Calf Raise	3x12 reps	rest: 30s
Machine Seated Calf Raise	3x12 reps	rest: 30s
Air Bike	3x20 reps	rest: 30s
Decline Crunch	3x20 reps	rest: 30s
Parallel Bar Hip Flexion	3x20 reps	rest: 30s
Cable Oblique Crunch	3x20 reps	rest: 30s