Home workout routine for men «four in one»

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-11-22

Target of the workouts: definition or weight loss

Objectives of the workouts:

1. Detailed targeting of muscle groups
2. Fat burning
3. Development of strength endurance

Methods of execution: separately, supersets, combined, in a circle

Duration: approximately 2 months.

Difficulty: (very heavy)

Equipment:

• Dumbbells.
• Barbell.
• Pull-up bar.
• Jumping rope or cardio machine.
• Bench with adjustable backrest.
• Barbell stands (not mandatory).

If you don't have any equipment, you can replace this exercise by using the "analogs" button.

This complex is a "domesticated" version of the Men's exercise complex "four in one". Before you is another training "assortment" consisting of four different methods and four workouts.

The first workout is done using the split method. In this workout, we focus on legs and shoulders. So, if we consider this workout separately, it is aimed at the growth of these muscles.

The second workout is performed using the circular method. The circular method means that all 8 exercises are done one after another without rest for one set. Then rest for 4-5 minutes and repeat everything again. Here we gradually train the whole body in the most intense manner. This workout is already aimed at weight loss. We boost metabolism and get rid of fat. For shoulders and legs, there is one exercise each, as these muscles won't have recovered after the first workout.

The third workout is done using supersets. Again for mass. But now we train the chest, back, biceps, and triceps. However, the intensity is now quite high since we are doing everything in supersets. A superset is two exercises counted as one set. For example, you do one set of dumbbell bench presses, then immediately without rest do one set of dumbbell flyes. Then rest for about 2-3 minutes and repeat everything again. Do this until you complete 3-4 such sets. Then move on to the next pair of exercises.

The fourth workout is performed using a combined method. Again, it's for weight loss. And once again, the whole body is engaged. We "mix" strength exercises for different muscles with jumping rope or using a cardio machine. A total of 30 minutes of cardio, and about 40-50 minutes for strength exercises.

In general, each workout is quite intense on its own and should take about 1 hour and 20-30 minutes. The exception is perhaps the second workout. If you do 4 rounds, you can complete it in 50-60 minutes. It's advisable to work on the cardio machine or jumping rope with a heart rate of 130-140 beats per minute.

Next to each exercise is the approximate number of sets and repetitions indicated. Rest between sets for individual exercises: 2-3 minutes. Rest between supersets: 3 minutes. Rest between rounds: 4-5 minutes. You should aim for about 4-5 rounds. That is, each round takes (including rest) about 10-15 minutes.

You should schedule workouts throughout the week in such a way that there is 1-2 days of rest from the first to the fourth workout. In other words, you don't need to do all 4 workouts back to back from Monday to Thursday.

Naturally, although the workouts have different focuses, what matters is only the final cumulative effect from all four sessions. This will be either definition or overall weight loss. It all depends on the menu you choose. That's all, really. I think you won't get bored with such workouts since every day has different ways of combining exercises.

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