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4X Muscle Plan

Created by traviscinfel

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Summary

4 Workouts / 45 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

 

This workout focuses on the 4 major lifts:

  1. Squat
  2. Deadlift
  3. Bench Press
  4. Shoulder Press

Each of the four workouts focuses on one of these lifts.  It is important that you perform that lift first with the most intensity.  As far as what days to do first, decide what area it is you want to work on the most and do that workout on Monday when you are fresh. 

None of the workouts will affect the others too much with the exception of squat/deadlift and bench press/shoulder press,...

Workouts

Description

All exercises will be done in 3-4 sets of 8-12 repetitions. Do either Squat or Leg Press (squat preferred) first. Follow up with leg extensions, leg curls, and lunges for the thighs. Next work calves with one or two exercises using HEAVY weight. Finally finish up with forearms, doing 1 exercise for the extensor muscles, and 1 exercise for the flexor muscles

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Squats - Barbell
Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes...

Small Leg Press
Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn...

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Lunges - Dumbbell
Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ...

Small Leg Extensions
Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes...

Small Leg Curls - Lying
Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b...

Small Calf Press - Leg Press Machine
While sitting a leg press machine, press the weight rack up as if you were going to do a leg press. Lock your knees and slide your feet down so that only the balls of your feet are on the rack and you...

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Calf Raise - Barbell, Standing
Set a barbell on a power rack and put a block of wood or something similar nearby. Position your back under the barbell with both hands to sides, just like if you were doing squats. Position your toes...

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Wrist Curl - Barbell, Palms-Down
Hold a barbell with both hands and your palms facing down. Your hands should be about 16 inches apart. Sit at the end of a bench with your feet flat on the floor and about 20 inches apart. Lean forewa...

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Wrist Curl - Barbell, Palms-Up
Hold a barbell with both hands and your palms facing up. Your hands should be about 16 inches apart. Sit at the end of a bench with your feet flat on the floor and about 20 inches apart. Lean foreward...

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Wrist Curl - Dumbbell, Palms-Down
Works the outer arm part of the forearms. Hold dumbbells and sit at the end of a flat bench with your feet flat on the floor and about 20 inches apart. Lean foreward and lay your forearms on your uppe...

There are other exercises for this workout, view them in the workout detail

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