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Day 1: Chest & Back

This workout routine splits exercises into different muscle groups over 4 days. Day 1 focuses on chest and back with exercises like flat presses, rows, dips and pull ups. Day 3 targets legs and calves with leg extensions, squats, and calf raises. Day 4 works shoulders, triceps and biceps using presses, curls, lateral raises, and tricep extensions, pairing each exercise in a superset with short rest periods.

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David Campbell
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Download as RTF, PDF, TXT or read online on Scribd
297 views

Day 1: Chest & Back

This workout routine splits exercises into different muscle groups over 4 days. Day 1 focuses on chest and back with exercises like flat presses, rows, dips and pull ups. Day 3 targets legs and calves with leg extensions, squats, and calf raises. Day 4 works shoulders, triceps and biceps using presses, curls, lateral raises, and tricep extensions, pairing each exercise in a superset with short rest periods.

Uploaded by

David Campbell
Copyright
© © All Rights Reserved
Available Formats
Download as RTF, PDF, TXT or read online on Scribd
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Day 1: Chest & Back

Flat DB Presses superset with Barbell Rows


3 Sets each / 8 - 12 reps per set / 60 seconds rest
Dips superset with Narrow Grip Chins
3 Sets each / 10 reps per set / 60 seconds rest
Hammer Incline Press superset with Deadlifts
3 Sets each / 8 - 12 reps per set / 60 seconds rest

Day 3: Legs & Calves


Leg Extensions superset with Lying Leg Curl
3 Sets each / 10 reps per set / 60 seconds rest
Squats superset with Stiff Leg Deadlifts
3 Sets each / 12 - 15 reps per set / 90 seconds rest
Hack Squat superset with Standing Calf Raise
3 Sets each / 8 - 12 reps per set / 60 seconds rest

Day 4: Delts, Triceps and Biceps


Barbell Shoulder Press superset with Barbell Curls
3 Sets each / 10 reps per set / 30 seconds rest
Rear Delt Machine superset with Tricep Pushdowns
3 Sets each / 8 - 12 reps per set / 30 seconds rest
DB Lateral Raise superset with Hammer Curls
3 Sets each / 8 - 12 reps per set / 30 seconds rest
Seated Tricep DB Extension superset with DB Shrugs
3 Sets each / 8 - 12 reps per set / 30 seconds rest

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