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Simple Science Fitness

4 day workout

http://simplesciencefitness.com

Contributed by: Jason Elwell

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    Day 1

  • Front Squat - 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