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Advanced 4 Day Workout Routine by Abaddon

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Legs, Traps and Forearms

  • Front squats 4 sets 8-10 reps
  • Leg extensions 3 sets 12-15 reps
  • Hamstrings 3 sets 12-15 reps
  • Calf raises 3 sets 12-15 reps
  • Hexbar shrugs 3 sets 12-15 reps
  • Wrist curl behind back 3 sets 12-15 reps

Chest Major, Shoulders Minor

  • Barbell bench press flat 4 sets 10-12 reps (+warmup set)
  • Barbell bench press incline 4 sets 10-12 reps
  • Dumbbell bench press 3 sets 10-12 reps
  • Dumbbell rows to chest 3 sets 10-12 reps
  • Dumbbell flys 4 sets 10-12 reps

Back Major Shoulders Minor

  • Deadlifts 3 sets 8-10 reps (+warmup set)
  • Seated row close grip 3 sets 12-15 reps
  • Lat pulldown wide grip 3 sets 10-12 reps
  • 1 arm dumbbell rows 2 sets 12-15 reps
  • Face pulls 4 sets 12-15 reps

Arms and Shoulders

  • Overhead press: bb/db 4 sets 10-12 reps
  • French press 3 sets 12-15 reps
  • Pinwheel curls 3 sets 10-12 reps
  • Tricep pushdown close grip 3 sets 10-12 reps
  • Dumbbell forward raises 3 sets 10-12 reps
  • Tri-delt cable row 3 sets 10-12 reps

One comment

  1. are front Squats typically done using significantly lighter weights than in regular squats?

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