4 Day Split Workout
4 Day Split Workout
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|---|---|---|---|---|---|---|
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| A | B | Rest | C | D | Rest | Rest |
| Session A - Chest & Triceps | |||||
|---|---|---|---|---|---|
| Flat Bench Press (8-10 reps) | |||||
| Incline Dumbell Press (8-10 reps) | |||||
| Dips Leaning Foward (8-10 reps) | |||||
| Close Grip Bench Press (8-12 reps) | |||||
| Skull Crusers | |||||
| Session B - Biceps & Back | |||||
|---|---|---|---|---|---|
| Bent Over Barbell Row (8-10 reps) | |||||
| Shoulder Width Pullup (8-10 reps) | |||||
| Deadlifts (8-10 reps) | |||||
| Barbell Curl (8-10 reps) | |||||
| Hammer Curls (8-10 reps) | |||||
| Session C - Legs | |||||
|---|---|---|---|---|---|
| Squats (8-10 reps) | |||||
| Lunges (8-10 reps) | |||||
| Hack Squats (8-10 reps) | |||||
| Weighted Calf Raises (8-10 reps) | |||||
| Session D - Shoulders | |||||
|---|---|---|---|---|---|
| Military Press (8-10 reps) | |||||
| Lateral Raises (8-10 reps) | |||||
| Bent Over Lateral Raise (8-10 reps) | |||||
| Upright Rows (8-10 reps) | |||||
| Shrugs (8-12 reps) | |||||
