Simple Science Fitness

4 day workout

http://simplesciencefitness.com

Contributed by: Jason Elwell

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Day 1

• Front Squats - Smith
  4 sets × 5 reps, 1m rest
• Stiff-leg Deadlift - Smith
  4 sets × 8 reps, 1m rest
• Squat - Smith
  3 sets × 12 reps, 1m rest
• Seated Calf Raise - Lever
  4 sets × 8 reps, 1m rest

Day 2

• Bench Press - Smith
  4 sets × 8 reps, 1m rest
• Seated Row - Cable
  4 sets × 8 reps, 1m rest
• Lateral Raise - Cable
  3 sets × 12 reps, 1m rest
• Chin-up - Bodyweight/Weighted
  3 sets × 12 reps, 1m rest
• Triceps Dip - Bodyweight/Weighted
  2 sets × 12 reps, 1m rest
• Curl - Barbell
  2 sets × 15 reps, 1m rest

Day 3

• Deadlift - Smith
  2 sets × 5 reps, 1m rest
• Leg Press - Sled
  4 sets × 8 reps, 1m rest
• Seated Calf Raise - Lever
  4 sets × 12 reps, 1m rest

Day 4

• Overhead Press - Smith
  4 sets × 8 reps, 1m rest
• Pull-up - Bodyweight/Weighted
  4 sets × 8 reps, 1m rest
• Fly - Dumbbell
  4 sets × 12 reps, 1m rest
• Seated Row - Cable
  4 sets × 12 reps, 1m rest
• Close Grip Bench Press - Smith
  2 sets × 15 reps, 1m rest
• Hammer Curl - Dumbbell
  2 sets × 15 reps, 1m rest