BACK TO TRAINING SPLITS DATABASE
SHOP SUPPLEMENTS!


DVD
Dorian Yates: Blood & Guts
$49.95
BUY IT NOW
GAIN MUSCLE!
AST Micronized Creatine
525 Grams $17.99
1000 Grams $27.99

BUY IT NOW

FAT LOSS!
MuscleTech Hydrazide
14 Capsules $4.99
60 Capsules $19.99
BUY IT NOW
E-BOOK
Secrets of Mail Order Steroid Success
$124.97
BUY IT NOW

BODYBUILDINGPRO.COM


4-Day a Week Split: #3


BodybuildingPro.com Training Article Database Training Splits 4-Day a week Training Splits 4-Day a Week Split: #3



AWESOME FOUR DAY SPLIT SERIES!

Go to: THE SPLIT!

Go to: WHAT MAKES THIS SPLIT AWESOME!



THE SPLIT!
Back To Top


The Split
Workout Muscle Groups Total Sets
#1 Legs / Calves / Forearms 9 / 9 / 6 / 6
#2 Chest / Abs 10 / 6
#3 Back / Biceps 9 / 6
#4 Shoulders / Triceps 9 / 6


Workout#1 - Legs / Forearms
Exercise Sets / Reps Target
Squats 3 / 12-15 Lower Thigh Development
Leg Presses 3 / 12 Lower Thigh Development
Leg Extensions 3 / 12 Lower Thigh Development
Stiff - Legged Deadlifts 3 / 12 Hamstrings
Straight - Legged Deadlifts 3 / 12 Hamstrings
Lying Leg Curls 3 / 12 Hamstrings
Leg Press Calf Raises 3 / 8-12 Gastrocnemius Muscles
Reverse Calf Raise on Block 3 / 8-12 Tibialis Anterior Muscle
Hammer Curls 3 / 12 Upper Forearms / Wrist Extensor Muscles
One-Arm Wrist Curls 3 / 12 Inner Forearms / Wrist Flexor Muscles


Workout #2 - Chest / Abs
Exercise Sets / Reps Target
Flat Bench Press 3 / 8-12 Overall Mass
Incline Bench Press 3 / 8-12 Upper Chest
Decline Dumbbell Flies 3 / 8-12 Lower Chest
Pushups Failure Inner Chest / Cool Down
Reverse Crunches Preference Lower Abs
Upper Abs Preference Roman Chairs


Workout #3 - Back / Biceps
Exercise Sets / Reps Target
Barbell Bent-Over Rows 12 Upper Back and Lat Thickness
Dumbbell Bent-Over Rows 12 Lat Development
T-Bar Rows 12 Middle Back Thickness
Standing Alternate Dumbell Curls 12 Inner Biceps
Standing Barbell Curls 12 Overall Biceps Mass


Workout #4 - Shoulders / Triceps
Exercise Sets / Reps Target
Incline Dumbbell Raises 12 Medial (Side) Deltoid Head
Barbell (Military) Press 12 Anterior (Front) Deltoid Head
Rear Macine Raises 12 Posterior (Rear) Deltoid Head
Narrow-Grip Bench Presses 12 Overall Mass
Triceps Inner Head 12 Standing Barbell Extensions


WHAT MAKES THIS SPLIT AWESOME!
Back To Top

As with the other exercises in the 4 day per week training split series, this split is great for those who are in school with a gym nearby (possibly on campus) to train in, or for those who have reasonable access to the gym. Home gyms will lend a hand as well if you have one, but for those who are unable to make it to the gym four days a week, a full body workout or 3 day per week split may be necessary. This routine hits every muscle group, and does so in a way which will not cause any overtraining. Sets and reps are designed so that you will never be in the gym for more than an hour and a half, and even that is longer than likely. It likely works out to about four hours a week in the gym. Since gaining mass is the priority in this routine (as opposed to cutting), you will want to keep rest between sets to approximately 1.5-2 minutes. The routine focusses on compound lifts which will emphasize balance, but also strength development (as opposed to simply mass). As a tip, try to train with a partner where possible (for safety), and don't attempt this training split unless you feel you are up to it. It is on an intermediate level, so those who do not have six months of bodybuilding to their name may want to wait a while before trying this, as good gains will likely be seen on a split not quite as intense as this one.

Related Links


Take care,

Matt Canning
webmaster@bodybuildingpro.com

Back To Matt Canning's Main Page

Back to Training Articles Database

Back to Training Discussion Forum



Links!



Higher Power 100% Whey Power

The Perfect Blend Of High Quality Whey Concentrate, Isolate & Peptides!

Out of the many protein sources out there, whey protein is the ultimate. It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Whoa! Nearly every bodybuilder knows the importance of protein supplementation. Studies have been conducted that compare whey protein to other sources. They have found that whey protein contains the perfect combination of overall amino acid makeup... and in just the right concentrations for optimal performance in the body. Whey protein also plays a role as an antioxidant and an immune system builder. Most importantly, consistent whey protein intake coupled with exercise will result in consistent muscle building. BUY IT NOW
Higher Power 100% Whey Power



E-Mail: Webmaster@BodybuildingPro.com