4 Day A Week Routine
4 Day A Week Routine
The first set should be a warm-up (15-20 reps), followed by a heavier warm-up. The next three sets must be intense and hard. Try and make the third set the heaviest and complete until total failure. The fourth set will be a little less weight, but still until total failure. Keep your rep range between 6-10 for all sets.
You'll have noticed that some exercises also work other bodyparts, this is intended. Don't train forearms too hard, otherwise your grip strength will be reduced dramatically.
Avoid the temptation to add sets or exercises to this routine. Avoid this routine for the first 6 months of training. Lower the sets in your next workout if you find you are still sore 3 days after working that muscle.
Monday
| Exercise | Sets | Repetitions |
|---|---|---|
| Barbell Squat | 5 | 6-10 |
| Military Press | 5 | 6-10 |
| Lateral Raise | 5 | 6-10 |
| Crunches | 3 | 6-10 |
Tuesday
| Exercise | Sets | Repetitions |
|---|---|---|
| Bench Press | 5 | 6-10 |
| Wide Grip Lat Pulldown | 5 | 6-10 |
| Barbell Row |
5 | 6-10 |
| Standing Calf Raise | 5 | 6-10 |
Friday
| Exercise | Sets | Repetitions |
|---|---|---|
| Triceps Dips | 4 | 6-10 |
| Close Grip Bench Press | 4 | 6-10 |
| Barbell Curl | 4 | 6-10 |
| Hammer Curl | 4 | 6-10 |
| Seated Calf Raise | 5 | 6-10 |
