Ultimate 4-Week Routine

Mostly straight sets. Five sets makes the workout long, even with only a minute rest.

Day 1

Exercise	Wt.	Reps	Rest
Press, Bench	10RM	8-10	60
Press, Bench	10RM	8-10	60
Press, Bench	10RM	8-10	60
Press, Bench	10RM	8-10	60
Press, Bench	10RM	8-10	60
Press, Bench Incline	10RM	8-10	60
Press, Bench Incline	10RM	8-10	60
Press, Bench Incline	10RM	8-10	60
Press, Bench Incline	10RM	8-10	60
Press, Bench Incline	10RM	8-10	60
Flys	10RM	8-10	60
Flys	10RM	8-10	60
Flys	10RM	8-10	60
Flys	10RM	8-10	60
Flys	10RM	8-10	60
Dips	BW	10-12	60
Dips	BW	10-12	60
Dips	BW	10-12	60
Dips	BW	10-12	60
Dips	BW	10-12	60
Flys Incline Dumbbell Flyes - With A Twist	12RM	12	60
Flys Incline Dumbbell Flyes - With A Twist	12RM	12	60
Flys Incline Dumbbell Flyes - With A Twist	12RM	12	60
Flys Incline Dumbbell Flyes - With A Twist	12RM	12	60
Flys Incline Dumbbell Flyes - With A Twist	12RM	12	60
Sit-Ups Incline	BW	MR	60
Sit-Ups Incline	BW	MR	60
Sit-Ups Incline	BW	MR	60
Sit-Ups Incline	BW	MR	60
Sit-Ups Incline	BW	MR	60
Raises, Leg, Hanging	BW	15-20	60
Raises, Leg, Hanging	BW	15-20	60
Raises, Leg, Hanging	BW	15-20	60
Raises, Leg, Hanging	BW	15-20	60
Raises, Leg, Hanging	BW	15-20	60
Chinup Crunch	BW	MR	60
Chinup Crunch	BW	MR	60
Chinup Crunch	BW	MR	60
Chinup Crunch	BW	MR	60
Chinup Crunch	BW	MR	60

Day 2

Exercise	Wt.	Reps	Rest
Pullup	BW	8-10	60
Pullup	BW	8-10	60
Pullup	BW	8-10	60
Pullup	BW	8-10	60
Pullup	BW	8-10	60
Row, Dumbbell 1-Arm 2-point	10RM	10	60
Row, Dumbbell 1-Arm 2-point	10RM	10	60
Row, Dumbbell 1-Arm 2-point	10RM	10	60
Row, Dumbbell 1-Arm 2-point	10RM	10	60
Row, Dumbbell 1-Arm 2-point	10RM	10	60

Day 3

Exercise	Wt.	Reps	Rest

Day 4 Off

Exercise	Wt.	Reps	Rest

Day 5

Exercise	Wt.	Reps	Rest

Day 6 #5

Doing 5 sets of each exercise even with only one minute rest can take over two hoours. Either make sure you have the time or reduce the number of sets and rest periods.

Exercise	Wt.	Reps	Rest
Press, Bench	10RM	10	60
Press, Bench	10RM	10	60
Press, Bench	10RM	10	60
Press, Bench	10RM	10	60
Press, Bench	10RM	10	60
Dips	BW	10-12	60
Dips	BW	10-12	60
Dips	BW	10-12	60
Dips	BW	10-12	60
Dips	BW	10-12	60
Pulldown	10RM	10	60
Pulldown	10RM	10	60
Pulldown	10RM	10	60
Pulldown	10RM	10	60
Pulldown	10RM	10	60
Row, Bent Over, Dumbbell 2 Dumbbells	10RM	10	60
Row, Bent Over, Dumbbell 2 Dumbbells	10RM	10	60
Row, Bent Over, Dumbbell 2 Dumbbells	10RM	10	60
Row, Bent Over, Dumbbell 2 Dumbbells	10RM	10	60
Row, Bent Over, Dumbbell 2 Dumbbells	10RM	10	60
Press, Seated Dumbbell Press	10RM	10	60
Press, Seated Dumbbell Press	10RM	10	60
Press, Seated Dumbbell Press	10RM	10	60
Press, Seated Dumbbell Press	10RM	10	60
Press, Seated Dumbbell Press	10RM	10	60
Raises, Lateral, Dumbbell Raise	10RM	10	60
Raises, Lateral, Dumbbell Raise	10RM	10	60
Raises, Lateral, Dumbbell Raise	10RM	10	60
Raises, Lateral, Dumbbell Raise	10RM	10	60
Raises, Lateral, Dumbbell Raise	10RM	10	60
Curls, Barbell	10RM	10	60
Curls, Barbell	10RM	10	60
Curls, Barbell	10RM	10	60
Curls, Barbell	10RM	10	60
Curls, Barbell	10RM	10	60
Extension, Triceps, Pushdown	10RM	10	60
Extension, Triceps, Pushdown	10RM	10	60
Extension, Triceps, Pushdown	10RM	10	60
Extension, Triceps, Pushdown	10RM	10	60
Extension, Triceps, Pushdown	10RM	10	60
Squat	10RM	10	60
Squat	10RM	10	60
Squat	10RM	10	60
Squat	10RM	10	60
Squat	10RM	10	60
Extension, Leg	10RM	10-12	60
Extension, Leg	10RM	10-12	60
Extension, Leg	10RM	10-12	60
Extension, Leg	10RM	10-12	60
Extension, Leg	10RM	10-12	60
Sit-Ups Incline	BW	50	60
Sit-Ups Incline	BW	50	60
Sit-Ups Incline	BW	50	60
Sit-Ups Incline	BW	50	60
Sit-Ups Incline	BW	50	60
Raises, Leg	BW	15	60
Raises, Leg	BW	15	60
Raises, Leg	BW	15	60
Raises, Leg	BW	15	60
Raises, Leg	BW	15	60

Day 7 Repeat

Exercise	Wt.	Reps	Rest

Exercises should be performed in order.

Wt. is weight or setting. BW is bodyweight. RM is the maximum weight that can be lifted for the number of repetitions. e.g. 10RM is the heaviest weight you can perform 10 reps of the exercise with perfect form. Your last rep should be near failure.

Reps can also be duration in seconds for exercises without reps.

Rest is in seconds.

Tom's Sandbox