Quality Over Quantity 4 Day Workout

By Steve Shaw

	Beginner (1-2 years)
	50 minutes/day \| 4 days/week
	Build Muscle
	Barbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Machine, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, 2 x Dumbbell, Incline Bench, Chest Press (Bench Press) Machine, Pec Fly/Rear Delt Machine, Rope Cable Machine, Straight Bar Attachment, Squat Rack, 45 Degree Leg Press Machine, Leg Extension Machine, Lying Leg Curl Machine, Seated Calf Raise Machine, Smith Machine Show More

Average Exertion

Average Cardio Intensity

This workout takes a different approach to muscle growth by minimizing sets and maximizing quality. This type of workout was popular in the 90's, when lifters would perform 1-2 sets per exercise to failure, focusing on getting as much out of each set possible. While this is an unusual technique, it certainly has potential to maximize muscle growth by maximizing muscle tension and volume. This workout is perfect for intermediate lifters looking to change up their routine and burn out their muscles for more muscle.

Description

Week 1 Overview

Day 1:

Monday - Back and Traps Day

Day 2:

Tuesday - Chest and Triceps Day

Day 3:

Rest

Day 4:

Thursday - Leg Day

Day 5:

Friday - Shoulders and Biceps Day

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Back and Traps Day

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes	2 sets	8 reps	60s
2.Lat Pulldown See Exercise Notes	4 sets	15 reps	60s
3.Machine Row See Exercise Notes	3 sets	10 reps	60s
4.Seated Cable Row See Exercise Notes	3 sets	10 reps	60s
5.Rear Delt Raise See Exercise Notes	3 sets	12 reps	60s
6.Dumbbell Shrug See Exercise Notes	3 sets	15 reps	60s

Day 2 - Tuesday - Chest and Triceps Day

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Exercise	Sets	Reps	Rest
1.Barbell Incline Bench Press See Exercise Notes	4 sets	10 reps	60s
2.Hammer Strength Bench Press See Exercise Notes	3 sets	10 reps	60s
3.Pec Deck See Exercise Notes	3 sets	10 reps	60s
4.Incline Dumbbell Flye See Exercise Notes	3 sets	12 reps	60s
5.Cable Tricep Extension See Exercise Notes	3 sets	15 reps	60s
6.Barbell Lying Triceps Extension (Skullcrusher) See Exercise Notes	3 sets	10 reps	60s

Day 4 - Thursday - Leg Day

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	4 sets	10 reps	60s
2.45 Degree Leg Press See Exercise Notes	4 sets	15 reps	60s
3.Leg Extensions See Exercise Notes	3 sets	12 reps	60s
4.Lying Leg Curls See Exercise Notes	3 sets	12 reps	60s
5.Stiff-Legged Barbell Deadlift See Exercise Notes	3 sets	10 reps	60s
6.Seated Calf Raise Machine See Exercise Notes	3 sets	15 reps	60s

Day 5 - Friday - Shoulders and Biceps Day

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Exercise	Sets	Reps	Rest
1.Seated Dumbbell Shoulder Press See Exercise Notes	4 sets	10 reps	60s
2.Seated Lateral Raise See Exercise Notes	3 sets	12 reps	60s
3.Seated Smith Machine Shoulder Press See Exercise Notes	3 sets	10 reps	60s
4.Rear Delt Raise See Exercise Notes	3 sets	12 reps	60s
5.Standing Alternating Dumbbell Curls See Exercise Notes	3 sets	10 reps	60s
6.Smith Machine Bicep Curl See Exercise Notes	3 sets	10 reps	60s

Date Created: 5/6/2018, UTC

Last Updated: 7/12/2021, UTC

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