### Customized 40-Minute, 4-Day Workout Routine for Building Muscle Strength with Olympic Lifts
Given your constraints and access to multiple gyms with Olympic lifting equipment, I've designed a workout routine to help you build muscle strength in just 40 minutes, 4 days a week.
**Day 1: Chest and Triceps**
1. **Snatch High Pull** (2 minutes): 3 sets of 6 reps
* Stand with your feet shoulder-width apart, holding a barbell with bumper plates at hip level. Explosively lift the barbell up to chest height, keeping your elbows high.
2. **Incline Dumbbell Press** (2 minutes): 3 sets of 8 reps
* Sit on an incline bench, holding a dumbbell in each hand. Press the dumbbells upwards, extending your arms fully.
3. **Tricep Pushdown** (2 minutes): 3 sets of 12 reps
* Hold a rope or bar attached to a cable machine with your hands shoulder-width apart. Extend your arms fully, then lower the rope back down to the starting position.
**Day 2: Back and Biceps**
1. **Clean and Jerk** (2 minutes): 3 sets of 6 reps
* Stand with your feet shoulder-width apart, holding a barbell with bumper plates at hip level. Perform a clean, then quickly jerk the barbell overhead.
2. **Lat Pulldown** (2 minutes): 3 sets of 10 reps
* Sit at a lat pulldown machine, holding the bar with a wide overhand grip. Pull the bar down towards your chest, squeezing your lats.
3. **Dumbbell Bicep Curl** (2 minutes): 3 sets of 12 reps
* Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. Curl the dumbbells up towards your shoulders.
**Day 3: Legs**
1. **Front Squat** (2 minutes): 3 sets of 8 reps
* Stand with your feet shoulder-width apart, holding a barbell with bumper plates at shoulder height. Lower your body down into a squat, keeping your back straight and your knees behind your toes.
2. **Leg Press** (2 minutes): 3 sets of 10 reps
* Sit at a leg press machine, pushing the platform away from you with your feet. Extend your legs fully, then lower the platform back down to the starting position.
3. **Calf Raise** (2 minutes): 3 sets of 12 reps
* Stand on a step or platform, holding a dumbbell in each hand. Raise up onto your tiptoes, then lower back down to the starting position.
**Day 4: Shoulders and Abs**
1. **Push Press** (2 minutes): 3 sets of 8 reps
* Stand with your feet shoulder-width apart, holding a barbell with bumper plates at shoulder height. Press the barbell upwards, extending your arms fully.
2. **Lateral Raise** (2 minutes): 3 sets of 10 reps
* Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Raise the dumbbells out to the sides, keeping your arms straight.
3. **Plank** (2 minutes): 3 sets
* Start in a plank position, engaging your core and keeping your body straight. Hold for 2 minutes, rest for 1 minute, and repeat.
**Tips and Reminders**
* Warm up with 5-10 minutes of cardio and dynamic stretching before each workout.
* Rest for 1-2 minutes between sets, and 2-3 minutes between exercises.
* Start with lighter weights and gradually increase the load as you become stronger.
* Focus on proper form and technique throughout each exercise.
* Stay hydrated and fuel your body with a balanced diet to support muscle growth and recovery.
Here's a sample table to help you track your progress:
| Day | Exercise | Sets | Reps | Weight |
| --- | --- | --- | --- | --- |
| 1 | Snatch High Pull | 3 | 6 | |
| 1 | Incline Dumbbell Press | 3 | 8 | |
| 1 | Tricep Pushdown | 3 | 12 | |
| ... | ... | ... | ... | ... |
Remember to adjust the weights and reps based on your fitness level and goals. Happy lifting!
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