You are here

4 Weeks to More Mass: Week 4 Training Log

4 Weeks to More Mass: Week 4 Training Log

 

WEEK FOUR

MONDAY: LEGS

  EXERCISE SETS REPS TEMPO REST
A Barbell Back Squat  3 15  4-0-1-0 75 sec
B1 Lying Hamstring Curl 2 15 4-0-1-0 60 sec
B2 Walking Lunge 2 15/s 3-0-1-0 60 sec
C1 Leg Extensions  2 15 3-0-1-1 60 sec
C2 Seated Calf Raise 2 15/s 4-1-1-0 60 sec

TUESDAY: CHEST AND BACK

  EXERCISE SETS REPS TEMPO REST
A Barbell Bench Press 3 15 4-0-1-0 75 sec
B1 Single Arm Bent-Over Row 2 15 3-0-1-0 60 sec
B2 Incline DB Bench Press 2 15 3-0-1-0 60 sec
C1 Narrow-Grip Lat Pull Down * 2 15 3-0-1-1 60 sec
C2 Parallel Cable Chest Flye 2 15 3-0-1-1 60 sec

* Use shoulder-width overhand grip

WEDNESDAY - OFF

THURSDAY: LEGS

  EXERCISE SETS REPS TEMPO REST
A Sumo Deadlift 3 15 2-0-1-0 75 sec
B1 DB Step Ups 2 15/s 3-1-1-0 60 sec
B2 Leg Press 2 15 3-1-1-0 60 sec
C1 Back Extensions * 2 15 3-1-1-0 60 sec
C2 Standing Calf Raises 2 15 3-1-1-0 60 sec

* Add weight if necessary

FRIDAY: SHOULERS AND ARMS

  EXERCISE SETS REPS TEMPO REST
A Military Press 3 15 3-0-1-0 75 sec
B1 EZ Bar Preacher Curl 2 15 3-1-1-0 60 sec
B2 Barbell Floor Press 2 15 3-1-1-0 60 sec
C1 Decline DB Tricep Extensions 2 15 3-0-1-1 60 sec
C2 EZ-Bar Drag Curl 2 15 3-0-1-1 60 sec

SATURDAY & SUNDAY: OFF

Topics: 

Want more Men's Fitness

Sign Up for our newsletters now.

comments powered by Disqus