2016 SUPERSET - 4 DAY SPLIT
General
Intermediate
Barbell
Plan Details
The 2016 SUPERSET - 4 DAY SPLIT routine by Chris_xitsas is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
CHEST / BACK - legs
Est. 44 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Day 2
LEGS / SHOULDERS - hips
Est. 37 min
7 exercises
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 3
BACK / CHEST - pecks
Est. 37 min
6 exercises
Back Hyperextension
3 Sets x 12 Reps
Push-Up
3 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Day 4
ARMS / ABS - shoulders
Est. 52 min
10 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
