Workout Plans
  • Goal: Burn Fat, Get Lean, Build Muscle
  • Skill level: Intermediate
  • Duration: 4 weeks
  • Days per week: 4
Man Doing High Cable Curl in the Gym thumbnail
MRBIG_PHOTOGRAPHY / Getty
MRBIG_PHOTOGRAPHY / Getty

Day 1 : Chest & Triceps

Exercises 12
Equipment Yes

Exercise 1A

Incline Barbell Bench Press You'll need: Barbell, Bench How to
Incline Barbell Bench Press thumbnail
4 sets
8 reps
-- rest

Exercise 1B

Incline Dumbbell Flye You'll need: Bench, Dumbbells How to
Incline Dumbbell Flye thumbnail
4 sets
8 reps
2 min rest

Exercise 2A

Dumbbell Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
10 reps
-- rest

Exercise 2B

Dumbbell Flye You'll need: Bench, Dumbbells How to
Dumbbell Flye thumbnail
3 sets
10 reps
2 min rest

Exercise 3A

Decline Barbell Bench Press You'll need: Bench, Barbell How to
Decline Barbell Bench Press thumbnail
2 sets
12 reps
-- rest

Exercise 3B

Cable Crossover You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Cable Crossover thumbnail
2 sets
12 reps
2 min rest

Exercise 4A

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
4 sets
8 reps
-- rest

Exercise 4B

Static Lying Triceps Extension You'll need: EZ-Bar, Bench How to
Static Lying Triceps Extension thumbnail
4 sets
8 reps
2 min rest

Exercise 5A

Close-Grip Barbell Bench Press You'll need: Barbell, Bench How to
Close-Grip Barbell Bench Press thumbnail
3 sets
10 reps
-- rest

Exercise 5B

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Triceps Pressdown thumbnail
3 sets
10 reps
2 min rest

Exercise 6A

Seated Dumbbell Overhead Triceps Extension You'll need: Dumbbells, Bench How to
Seated Dumbbell Overhead Triceps Extension thumbnail
2 sets
12 reps
-- rest

Exercise 6B

Close-Hands Pushup You'll need: No Equipment How to
Close-Hands Pushup thumbnail
2 sets
12 reps
2 min rest
Comments