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4 Day Workout Program
4 Day Split Routine PlanDay 1: Cheast, biceps, calves. Day 2: Back, abs.
Day 3: Legs, calves. Day 4: Shoulders, triceps, abs
Day 1
Exercise
Dumbbell Bench Press * >20
Incline Hammer Press
Machine Flyes
Cable Crossover
Seated alternate Dumbbel Curls
Standing Barbell Curls
Preacher or Hammer Curls
Donkey Calf Raises
Seated Calf Raises
Sets
5
4
3
2
3
3
2
4
4
Reps
10, 8, 6, 4, 12
8-10
10-12
12
8-10
10, 8, 6
8
20
15-20
Day 2
Exercise
Wide-Grip Pull-Down
Hammer Row
Close-Grip Pull-Down
Cable Row
Regular Crunches
Decline Crunches (twist)
Hanging Knee Raise (twist)
Sets
4
4
3
3
4
4
4
Reps
10
8-10
8
10
15-20
15-20
15-20
Day 3
Exercise
Single Leg Curl
Squats *
Hack Squats
Leg Press
Lying Leg Curl
Stiff-leg Deadlifts
Standing Calf Raises
Sets
4
5
4
4
4
4
5
Reps
12
6-12
10
10
10
10-12
15-20
Day 4
Exercise
Behind the neck Presses *
Barbell military Presses
Machine Lateral Raises
Rear-delt machine flyes
Dumbbel Shrugs
Lying French Press
Triceps Pressdown
Rope Pushdown
Machine Crunches (seated)
Sets
4
3
3
4
3
4
3
3
4
Reps
10
10
10
10
8-10
8-12
10
10
15-20
* (One warm-up)
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Disclaimer: This information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). These products are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.
