45 Mins
Time to Complete
Intermediate
Difficulty Level
4
Sessions Per Week
Day 1 | Back & Biceps
Day 2 | Chest & Triceps
Day 3 | Lower Body
Day 4| Shoulders & Core
Day 1 | Back and Biceps
Exercise
Sets
Reps
Rest Time
Machine Row
3 Sets
8 Reps
120 seconds
Close Grip Pulldown
2 Sets
12 Reps
120 seconds
Bench Dumbbell Row
2 Sets
8 Reps
120 seconds
Reverse Machine Fly
3 Sets
12 Reps
120 seconds
Rope Face Pull
2 Sets
12 Reps
90 seconds
EZ Bar Curl
3 Sets
12 Reps
90 seconds
Hammer Curl
3 Sets
12 Reps
90 seconds
Day 2 | Chest and Triceps
Exercise
Sets
Reps
Rest Time
Bench Press
3 Sets
8 Reps
120 seconds
Chest Fly Machine
3 Sets
12 Reps
120 seconds
Barbell Overhead Press
2 Sets
8 Reps
120 seconds
Dumbbell Single Arm Press
3 Sets
10 Reps
120 seconds
Cable Tricep Extension
2 Sets
12 Reps
90 seconds
Dumbbell Skullcrushers
2 Sets
12 Reps
90 seconds
Day 3 | Lower Body
Exercise
Sets
Reps
Rest Time
Barbell Back Squats
4 Sets
8 Reps
180 seconds
Leg Press
3 Sets
8 Reps
120 seconds
Leg Extension
3 Sets
12 Reps
60 seconds
Machine Hip Thrust
4 Sets
8 Reps
60 seconds
Hamstring Curl
4 Sets
8 Reps
60 seconds
Step Up
2 Sets
12 Reps
45 seconds
Day 4 | Shoulders and Core
Exercise
Sets
Reps
Rest Time
Dumbbell Shoulder Press
3 Sets
8 Reps
120 Seconds
Machine Shoulder Press (Neutral Grip)
3 Sets
12 Reps
90 Seconds
Dumbbell Lateral raise
3 Sets
12 Reps
45 Seconds
Cable Front Raise (Rope)
3 Sets
12 Reps
45 Seconds
Cable Rear delt Reverse Fly
3 Sets
10 Reps
45 Seconds
Sit Up - Medicine Ball
2 Sets
12 Reps
20 Seconds
Leg Raise
2 Sets
12 Reps
20 Seconds
Russian Twist
2 Sets
12 Reps
20 Seconds
Plank
1 Set
45 Second Isometric
