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4-Day Power Muscle Burn Workout Plan

This document outlines a 4 day power muscle burn split workout program. It consists of 4 days - Day 1 is chest and biceps, Day 2 is off, Day 3 is quads and hamstrings, and Day 4 is shoulders and triceps, with Days 5-7 being rest days. Each workout lists the exercises, sets, and reps for each muscle group targeted that day. The goal is to alternate between power, muscle building, and burnout exercises for each group.

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manny7779
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48 views5 pages

4-Day Power Muscle Burn Workout Plan

This document outlines a 4 day power muscle burn split workout program. It consists of 4 days - Day 1 is chest and biceps, Day 2 is off, Day 3 is quads and hamstrings, and Day 4 is shoulders and triceps, with Days 5-7 being rest days. Each workout lists the exercises, sets, and reps for each muscle group targeted that day. The goal is to alternate between power, muscle building, and burnout exercises for each group.

Uploaded by

manny7779
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd

Day 1 Exercise

Bench Press * Incline Dumbbell Press Cable Crossover Seated alternate Dumbbel Curls Standing EZ-Bar Curl French Press Rope Pushdowns Basic Crunches Hanging Knee Raise (twist)

Sets
4 3 3 3 3 3 3 3 3

Reps
12, 10, 8, 12 8-10 10-12 8-10 8-10 10 10 15-20 15-20

Day 2 Exercise
Standing single Leg Curl Squats * Leg Presses Leg Extension Lying Leg Curls Standing Calf Raises Seated Calf Raises

Sets
3 4 3 3 4 3 3

Reps
10 12, 10, 8, 12 8-10 10 10 15-20 15

Day 3 Exercise
Front Pull-Down T-bar Rows Seated Cable Row Behind the neck Presses Barbell military Presses Rear-delt machine flyes Dumbbel Shrugs Basic Crunches Ab Machine

Sets
4 3 3 4 3 3 2 3 3

Reps
10 10 10 10 8-10 10 10 15-20 15-20

4 Day Power Muscle Burn Split


The 4 Day Power Muscle Burn split:

Day 1 - Chest and Biceps Day 2 - OFF Day 3 - Quads and Hamstrings Day 4 - Shoulders and Triceps Day 5 - OFF Day 6 - Back, Calves and Abs Day 7 - OFF

Chest and Biceps Chest Exercise Bench Press - Power Incline Bench Press - Muscle Dumbbell Bench Press - Muscle Dumbbell Flys - Burn Biceps Exercise Pinwheel Curls - Power Standing Barbell Curl - Muscle Cable Preacher Curl - Burn Quads and Hamstrings Quads Exercise Squat - Power Leg Press - Muscle Front Squat - Muscle Leg Press - Burn Hamstrings Exercise Romanian Deadlift - Power Romanian Deadlift or Leg Curl - Muscle Leg Curl - Burn Shoulders and Triceps Sets 2-4 2-3 1 Reps 3 to 5 6 to 12 40 Sets 4 2-3 2-3 2 Reps 3 to 5 6 to 12 6 to 12 40 Sets 2 2-3 1-2 Reps 3 to 5 6 to 12 40 Sets 4 2-3 2-3 2 Reps 3 to 5 6 to 12 6 to 12 40

Shoulders Exercise Seated Barbell Press - Power Seated Arnold Press - Muscle Barbell Front Raise - Muscle Dumbbell Lateral Raise - Burn Triceps Exercise Closegrip Bench Press - Power Seated French Press - Muscle EZ Bar Skullcrusher - Muscle Cable Tricep Extension - Burn Back, Calves and Abs Back Exercise Dead lift - Power Barbell Rows - Muscle Lat Pull Down - Muscle Seated Cable Row - Burn Calves Exercise Seated Calf Raise - Muscle 45 Degree Calf Raise - Burn Abs Exercise **Perform Ab work of choice*** Sets Reps Sets 2-3 2 Reps 10 to 15 40 Sets 2-4 2-3 2-3 2 Reps 3 to 5 6 to 12 6 to 12 40 Sets 2 2 2 1 Reps 3 to 5 6 to 12 6 to 12 40 Sets 4 2-3 2-3 2 Reps 3 to 5 6 to 12 6 to 12 40

Workout 1...Chest, Shoulders and Triceps Workout 2...Back, Biceps and Abs Workout 3...Legs ...or... Workout 1...Chest and Arms Workout 2...Back and Shoulders Workout 3...Legs

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