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4 Day Volume Training - Free Printable Workout Log

DAY 1 - Monday

 

BODYPART
EXERCISE
SETS
REPS REST
Chest Flat Bench Press 3-5 sets 10-12 60-120 secs
  Incline Dumbell Press 3-5 sets 10-12 60-120 secs
  Dumbell Flyes 3-4 sets 10-12 60-120 secs
  Cable Crossovers 3-4 sets 10-12 60-120 secs
Triceps Close Grip Bench Press 3-4 sets 10-12 60-90 secs
  Skull Crushers 2-4 sets 10-12 60-90 secs
  Cable Pushdowns 2-4 sets 10-12 60-90 secs
(stretches) Stretch all muscle groups that were worked on day 1 1-2   Hold 20-30 secs

 

DAY 2 - Wednesday

 

BODYPART
EXERCISE
SETS
REPS REST
Legs Squats 4-5 sets 10-12 60-180 secs
  Leg Press 4-5 sets 10-12 60-180 secs
  Romanian Deadlift/ Machine Hamstring Curls 3-4 sets 10-12 60-120 secs
  Leg Extensions 3-4 sets 10-12 60-120 secs
  Seated Calf Raises 3-4 sets 10-15 60-120 secs
(stretches) Stretch all muscle groups that were worked on day 2 1-2   Hold 20-30 secs

 

DAY 3 - Thursday



BODYPART
EXERCISE
SETS
REPS REST
Shoulders/Traps Military Press or Behind the Neck Press 4-5 sets 10-12 60-120 secs
  Seated Dumbell Shoulder Press 3-5 sets 10-12 60-120 secs
  Upright Rows 3-4 sets 10-12 60-120 secs
  Lateral Raises 3-4 sets 10-12 60-120 secs
  Front Raises 3-4 sets 8-12 60-120 secs
Abs Ab Crunches 2-4 sets 12-20 30-90 secs
  Oblique Crunches 2-4 sets 12-20 30-90 secs
  Legs-Raised Crunches 2-4 sets 12-20 30-90 secs
         
(stretches) Stretch all muscle groups that were worked on day 3 1-2   Hold 20-30 secs


DAY 4 - Saturday



BODYPART
EXERCISE
SETS
REPS REST
Back Wide Grip Pull-ups 4-5 sets 10-12 60-180 secs
  Deadlifts 4-5 sets 10-12 60-180 secs
  Bent Over Barbell Rows 3-4 sets 10-12 60-120 secs
  Seated Cable Rows 3-4 sets 10-12 60-120 secs
Biceps Bicep Curls (barbell) 3-4 sets 10-12 60-90 secs
  Seated Dumbell Curls 2-4 sets 10-12 60-90 secs
  Preacher Curls 2-4 sets 10-12 60-90 secs
         
(stretches) Stretch all muscle groups that were worked on day 4 1-2   Hold 20-30 secs

 

 

 

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