Below is a great 4 day split workout you can do at the gym.
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Day 1 Muscles Trained: Chest, Triceps |
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EXERCISE |
SETS |
REPS |
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Bench press (Barbell) |
2 |
6-10 |
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Incline bench press (Dumbbell) |
2 |
6-10 |
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Standing flies (Cable) |
2 |
6-10 |
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Lying triceps extension (EZ-bar) |
3 |
6-10 |
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Tricep extension (Dumbbell) |
3 |
6-10 |
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Shrug (Barbell) |
3 |
6-10 |
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Day 2 Muscles Trained: Shoulders |
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EXERCISE |
SETS |
REPS |
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Shoulder press (Barbell) |
4 |
6-10 |
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Lateral raise (Dumbbell) |
4 |
6-10 |
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Rear lateral raise (Dumbbell) |
4 |
6-10 |
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Day 4 Muscles Trained: Legs |
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EXERCISE |
SETS |
REPS |
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Squat (Barbell) |
4 |
6-8 |
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Leg extension (Lever) |
4 |
8-12 |
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Straight-leg deadlift (Barbell) |
4 |
6-10 |
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Seated leg curl (Lever) |
4 |
10-12 |
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Seated calf extension (Lever) |
3 |
10-15 |
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45° Calf Press (Lever) |
3 |
10-15 |
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Day 7 Muscles Trained: Back, Biceps, and Forearms |
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EXERCISE |
SETS |
REPS |
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Bent-over row (Barbell) |
3 |
6-10 |
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Seated row (Cable) |
3 |
6-10 |
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Front pulldown (Cable) |
3 |
6-10 |
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Close grip pulldown (Cable) |
3 |
6-10 |
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Bicep curl (EZ-bar) |
3 |
6-10 |
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Bicep curl (Dumbbell) |
3 |
6-10 |
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Wrist curl (Dumbbell) |
3 |
10-15 |
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Days 3, 5, 6 Rest |
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