4-Minute Muscle For Full-Body And Split Training
Repping out for 4 minutes may sound like it’s custom made for being a finisher on a body-part split workout. But surprisingly, perhaps my favorite way to use it is with full-body training. Why train full body? For starters, a 2016 study showed that full-body workouts were better for fat loss than split-training workouts. 
Plus, constructing a full-body workout from the 4-minute technique is easy. Just pick one exercise per body part and do each for 4 minutes. If you rest 1-2 minutes between, say, nine exercises, you can easily get a serious workout in barely 30 minutes. If you’re short on time and don’t have an hour or more to train, drop one or two of the smaller muscle groups (like traps or abs) to cut the duration down by 5-10 minutes.
If a split is more your style, the 4-minute muscle technique works great as well. Pick three exercises for large body parts like chest, back, and legs, and two exercises for smaller groups like biceps, triceps.
Here’s a sample 4-minute muscle full-body routine. If you have personal preferences, feel free to swap out different exercises for those I programmed. Give it a try and let me know what you think on either my Facebook or Twitter pages. Enjoy the burn, and expect to feel sore the next day!
4-Minute Muscle Full-Body Workout
Rest 1-2 min. between exercises
1. Incline Dumbbell Press
Max reps in 4 min.
1 set, 36-45 reps (total)
Incline Dumbbell Press Instructions:
- Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
- Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
- Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.
Variations: You can use several angles on the incline bench if the bench you are using is adjustable.
Another variation of this exercise is to perform it with the palms of the hands facing each other.
Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.