Thread: Advanced 4 Day Work Out Routine

Advanced 4 Day Work Out Routine
By Abaddon

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


Abaddon is a member of Strongman W.A. and has been training intermittently since the late 90s. He is currently studying Exercise Physiology (BSc)

Fist has always got a good workout, I'll keep this one in mind to change things up later.

He definitely has some great stuff! Thanks bro!

This is advanced? Volume seems a little low to me, but I may be an idiot.

Originally Posted by luger77

This is advanced? Volume seems a little low to me, but I may be an idiot.

Give it a go and see how you like it and post up your results.

I bet there were some serious intensity techniques that make this a little more advanced….high reps, drop sets, iso hold, burn outs, failure sets. “Advanced” techniques and such.


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