4-Day Intermediate Split Workout

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Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

4-Day Intermediate Split Workout #4
From The Bodybuilding.com Workout Database


 

Schedule

 

  SUNDAY   MONDAY   TUESDAY   WEDNESDAY   THURSDAY   FRIDAY   SATURDAY

 
Workout #1

 
Workout #2

 

 
Workout #1

 
Workout #2

 

 

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.


Workout #1

 

 

EXERCISE Set #1 Set #2 Set #3
Dips - 10-12 Reps      
Incline Dumbell Presses - 10-12 Reps      
Behind-the-Head Shoulder Presses - 12-15 Reps      
Lateral Raises - 12-15 Reps      
Dumbell Shrugs - 12-15 Reps      
Triceps Pushdowns - 10-12 Reps      
Triceps Kickbacks - 10-12 Reps      
Roman-Chair Situps - 20-30 Reps      
Lying Leg Raises - 15-20 Reps      

 

 

Workout #2

 

 

EXERCISE Set #1 Set #2 Set #3
Leg Presses - 12-15 Reps      
Leg Extensions - 12-15 Reps      
Lying Leg Curls - 15-20 Reps      
Standing Calf Raises - 15-20 Reps      
Leg-Press Toe Raises - 10-12 Reps      
Seated Pulley Rows - 10-12 Reps      
Pulldowns - 10-12 Reps      
Seated Dumbell Curls - 10-12 Reps      
Standing Cable Curls - 10-12 Reps      
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