Men's workout routine «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)

If you have seen my Men's workout routine "three in one", you may have already guessed what this is about. Here’s another training "assortment," but this time consisting of 4 different methods and 4 workouts.

The first workout is performed using the split method. In this session, we will focus on legs and shoulders. Therefore, if you look at this workout separately, it is aimed at the growth of these muscles.

The second workout is performed using the circuit method. Here, we will gradually train the entire body in the most intense way possible—circuit style. The circuit method involves doing one set of each of the eight exercises in succession without resting. Then, rest for 3-5 minutes and repeat the circuit. At this point, it's not about gaining mass. We are boosting our metabolism and burning fat. For shoulders and legs, there is one exercise each here, as these muscles won't have had enough time to recover from the first workout.

The third workout is done using supersets. Again, we focus on mass gain, but now we will train the chest, back, biceps, and triceps. However, the intensity is quite high since we are doing everything in supersets. A superset involves 2 exercises counted as one set. For example, perform one set of dumbbell bench press at an angle, then immediately follow it with one set of cable flyes without resting. After that, rest for 2-3 minutes and repeat the pair of exercises. Continue this until you complete 3-4 such sets, then move on to the next pair of exercises.

The fourth workout is done using the combined method. Once again, this session focuses on weight loss, engaging the entire body. Strength exercises targeting various muscles are mixed with cardio machine workouts, comprising a total of 30 minutes on cardio machines and about 40-50 minutes on strength exercises.

Overall, each workout is quite strenuous and should last approximately 1.20-1.30 hours. The exception is probably the second workout, which can be completed in about 50-60 minutes if you do 4 rounds. For cardio, it's best to use the treadmill or elliptical machine. Aim for a heart rate of 130-140 beats per minute.

Next to each exercise, the approximate number of sets and repetitions is indicated. Rest periods between sets for individual exercises are about 2-3 minutes. Rest between supersets is 3 minutes. Rest between rounds should be about 4-5 minutes. You should aim for approximately 4-5 rounds, meaning each round (including rest) takes about 10-15 minutes. If you are unsure of your abilities, begin the third workout with three sets for each superset.

When scheduling training days, ensure you have 1-2 rest days between the 1st and 4th workouts. It’s not advisable to do all 4 workouts back-to-back from Monday to Thursday.

Naturally, while the workouts have differing focuses, what ultimately matters is the cumulative effect of all four sessions. This could either be definition or overall weight loss. It all depends on the diet you choose. That’s about it. I think you won't get bored with these workouts since each day involves different combinations of exercises.

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