{"id":126,"date":"2024-05-31T17:16:36","date_gmt":"2024-05-31T09:16:36","guid":{"rendered":"https:\/\/staykenergy.com\/?p=126"},"modified":"2024-06-08T03:38:00","modified_gmt":"2024-06-07T19:38:00","slug":"workout-schedule-english-version4-days-cycle","status":"publish","type":"post","link":"https:\/\/staykenergy.com\/en\/workout-schedule-english-version4-days-cycle\/","title":{"rendered":"WORKOUT SCHEDULE ENGLISH VERSION(4 DAYS cycle)"},"content":{"rendered":"

This program is for myself to track and start from 5\/21<\/p>\n\n\n\n

My bio: 80kg\/180cm\/25y, workout experience 2.5 y<\/p>\n\n\n\n

-Training period between 75-85 mins<\/p>\n\n\n\n

-Protein > 1.5xBW \/day<\/p>\n\n\n\n

-water > 2L \/day<\/p>\n\n\n\n

-sleep >7hrs \/day<\/p>\n\n\n\n

-Training > 4 times \/week<\/p>\n\n\n\n

-Schedule > 5 weeks<\/p>\n\n\n\n

DAY 1 CHEST<\/h1>\n\n\n\n

Chest 16 sets + Triceps 3 sets<\/p>\n\n\n\n

Warm up 10 minutes (Barbell Bench Press lower than 65kg)<\/p>\n\n\n\n

 <\/td>Weight (KG)<\/td>Sets X Reps<\/td>Drop Weight(KG)<\/td>Sets X Reps<\/td><\/tr>
Barbell Bench Press<\/td>80<\/td>1 X 8<\/td>70<\/td>2 X 8 (before & after main set)<\/td><\/tr>
Dumbbell Upper Chest<\/td>25\/27.5 each<\/td>3 X 10<\/td> <\/td> <\/td><\/tr>
Cable Chest Fly<\/td>10 each<\/td>3 X 12<\/td>5 each<\/td>1 X Till Failure<\/td><\/tr>
Dips<\/td>BW + 10<\/td>2 X 8<\/td>Body Weight<\/td>1 X Till Failure<\/td><\/tr>
Dumbbell Triceps<\/td>10\/12<\/td>3 X 12<\/td> <\/td> <\/td><\/tr>
Machine Press \/ Push Up<\/td>>45 in total<\/td>3 X 12<\/td> <\/td> <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

DAY 2 LEGS<\/h1>\n\n\n\n

Legs 17 sets + Abs 4 sets<\/p>\n\n\n\n

Warm up 10 minutes (Open hips & angle joint)<\/p>\n\n\n\n

 <\/td>Weight (KG)<\/td>Sets X Reps<\/td>Drop Weight(KG)<\/td>Sets X Reps<\/td><\/tr>
Machine Legs Press<\/td>160\/170<\/td>3 X 8\/10<\/td>140 each<\/td>1 X Till Failure<\/td><\/tr>
Romanian Deadlift<\/td>70\/80<\/td>3 X 10<\/td><\/td><\/td><\/tr>
Legs Kick<\/td>20 each<\/td>4 X 12<\/td><\/td><\/td><\/tr>
Hamstring Raise<\/td>5<\/td>3 X 12<\/td> <\/td> <\/td><\/tr>
Calves<\/td>150\/160<\/td>3 X 15<\/td> <\/td> <\/td><\/tr>
Abs<\/td>BD<\/td>4 X 12\/15<\/td> <\/td> <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

DAY 3 SHOULDERS & ARMS<\/h1>\n\n\n\n

Back 12 sets + Biceps 6 sets + Triceps 4 sets<\/p>\n\n\n\n

Warm up 10 minutes (shoulder press < 20 kg + biceps curl <10 kg)<\/p>\n\n\n\n

 <\/td>Weight (KG)<\/td>Sets X Reps<\/td>Drop Weight(KG)<\/td>Sets X Reps<\/td><\/tr>
Dumbbell Lateral Raise<\/td>8<\/td>3 X 10<\/td>6<\/td>3 X 8<\/td><\/tr>
Dumbbell Shoulder Press<\/td>25<\/td>3 X 8\/10<\/td> <\/td> <\/td><\/tr>
Barbell Shoulder Press<\/td>35<\/td>3 X 10<\/td> <\/td> <\/td><\/tr>
Cable Lateral Raise<\/td>7.5<\/td>3 X 10<\/td> <\/td> <\/td><\/tr>
W bar Biceps Curl<\/td>12.5 each<\/td>3 X 10<\/td> <\/td> <\/td><\/tr>
Cable Biceps Curl<\/td>45\/50<\/td>3 X 12<\/td> <\/td> <\/td><\/tr>
Cable Triceps Pushdown<\/td>40<\/td>4 X 12<\/td> <\/td> <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

DAY 4 Back<\/h1>\n\n\n\n

Back 18 sets + Abs 4 sets<\/p>\n\n\n\n

Warm up 10 minutes (wide pull up 2 sets + narrow pull up 2 sets)<\/p>\n\n\n\n

 <\/td>Weight (KG)<\/td>Sets X Reps<\/td>Drop Weight(KG)<\/td>Sets X Reps<\/td><\/tr>
T bar Narrow<\/td>45\/50<\/td>3 X 10<\/td>40<\/td>1 X 15<\/td><\/tr>
T bar Wide<\/td>40<\/td>4 X 10<\/td> <\/td> <\/td><\/tr>
Lat Pull down<\/td>60\/70<\/td>4 X 10<\/td> <\/td> <\/td><\/tr>
Cable Roll<\/td>35<\/td>3 X 15<\/td> <\/td> <\/td><\/tr>
Face Pull<\/td>25<\/td>3 X 12<\/td> <\/td> <\/td><\/tr>
Abs<\/td>BD<\/td>4 X 12\/15<\/td> <\/td> <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n\n","protected":false},"excerpt":{"rendered":"

This program is for myself to track and start from 5\/21…<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-126","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"\nWORKOUT SCHEDULE ENGLISH VERSION(4 DAYS cycle) - Stay Kenergy<\/title>\n<meta name=\"description\" content=\"This workout schedule is focus on Ssensitivity and prepare for the later strength program. 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