4 day Muscle Buster (Men)

Workouts for Mass Hits: 7697

This routine is a muscle building fat burning solution.  Workout 4 days a week with the 5th day for all cardio.  If you perform this routine correctly you will gain muscle weight. 

 

 

ROUTINE 3

Schedule

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Workout #1   Workout #2   Workout #1   Workout #2

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.


Workout #1

EXERCISE Set #1 Set #2 Set #3 Set #4

Bench Press - 8-10 Reps

       
Incline Bench - 6-10 Reps        
Behind The Neck Press - 8-10 Reps        
Side Lateral Raise - 8-10 Reps        
Reverse Lateral Raise - 8-10 Reps        
Tricep Pulldown - 10 Reps        
Lying Tricep Extension - 10 Reps        
DB Kickback - 8-10 Reps        
EZ Bar-Curl - 8-10 Reps        
Straight Bar Curl - 8-10 Reps        
DB Curl - 8-10 Reps        
Situp - 20-25 Reps        
Knee Raise - 20-25 Reps        

Workout #2

EXERCISE Set #1 Set #2 Set #3
Pulldown To Front - 8-10 Reps      
Seated Row - 10 Reps      
Pulldown To Rear - 10 Reps      
Stiff Leg Deadlift - 8-10 Reps      
Squat - 10 Reps      
Leg Extension - 8-10 Reps      
Hamstring Curl - 8-10 Reps      
Calf Raise - 10-12 Reps      
Situp - 20-25 Reps      
Knee Raise - 20-25 Reps      
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