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4daypower PDF

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358 views1 page

4daypower PDF

Uploaded by

supermirko78
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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THE TOOLS YOU NEED TO BUILD

THE BODY YOU WANT

Store Workouts Diet Plans Expert Guides Videos Tools

POWER MUSCLE BURN WORKOUT SPLIT


This building workout is designed to maximize
progression and muscle gains by hitting each Main Goal: Build Muscle Time Per Workout: 60 Mins
muscle group with power sets, muscle sets Training Level: Intermediate Equipment: Barbell, Cables,
and burn sets.
Program Duration: 12 Weeks Dumbbells, EZ Bar, Machines
Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 4 Days Author: Team Muscle & Strength
workouts/4-day-power-muscle-burn-workout-split.html

Day 1 - Chest & Biceps


Exercise Sets Reps
Chest
Bench Press - Power 4 3-5

Incline Bench Press - Muscle 2-3 6 - 12

Dumbbell Bench Press - Muscle 2-3 6 - 12

Dumbbell Flys - Burn 2 40

Biceps
Pinwheel Curls - Power 2 3-5

Standing Barbell Curl - Muscle 2-3 6 - 12

Cable Preacher Curl - Burn 1-2 40

Day 2 - Quads & Hamstrings


Exercise Sets Reps
Quads
Squat - Power 4 3-5

Leg Press - Muscle 2-3 6 - 12

Front Squat - Muscle 2-3 6 - 12

Leg Press - Burn 2 40

Hamstrings
Romanian Deadlift - Power 2-4 3-5

Romanian Deadlift or Leg Curl - Muscle 2-3 6 - 12

Leg Curl - Burn 1 40

Day 3 - Shoulders & Triceps


Exercise Sets Reps
Shoulders
Seated Barbell Press - Power 4 3-5

Seated Arnold Press - Muscle 2-3 6 - 12

Barbell Front Raise - Muscle 2-3 6 - 12

Dumbbell Lateral Raise - Burn 2 40

Triceps
Closegrip Bench Press - Power 2 3-5

Seated French Press - Muscle 2 6 - 12

EZ Bar Skullcrusher - Muscle 2 6 - 12

Cable Tricep Extension - Burn 1 40

Day 4 - Back, Calves & Abs


Exercise Sets Reps
Back
Deadlift - Power 2-4 3-5

Barbell Rows - Muscle 2-3 6 - 12

Lat Pull Down - Muscle 2-3 6 - 12

Seated Cable Row - Burn 2 40

Calves
Seated Calf Raise - Muscle 2-3 10 - 15

45 Degree Calf Raise - Burn 2 40

Abs
**Perform Ab Work of Choice**

MUSCLEANDSTRENGTH.COM

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