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4-Day a Week Split: #4


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



AWESOME FOUR DAY SPLIT SERIES!

Go to: THE SPLIT!

Go to: WHAT MAKES THIS SPLIT AWESOME!



THE SPLIT!
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THE SPLIT!
Workout Muscle Groups Total Sets
#1 Chest / Biceps 10 / 6
#2 Shoulders / Abs 8 / 6
#3 Legs 25
#4 Back / Triceps / Forearms 9 / 6 / 6


THE WORKOUT!
Workout #1 - Chest / Biceps
Exercise Sets / Reps Target
Flat Dumbbell Flies 4 / 12-15 Middle Chest
Flat Bench Presses 3 / 12, 10, 8 Outer Chest / Overall Mass
Incline Dumbbell Press 3 / 10-12 Upper Chest
Preacher Curls 2 / 8-12 Biceps Length and Lower Thickness
Concentration Curls 2 / 8-12 Outer Biceps
Seated or Standing Dumbell Curls 2 / 8-12 Inner Biceps
Workout #2 - Shoulders / Abs
Exercise Sets / Reps Target
Rear Macine Raises 2 / 8-12 Posterior (Rear) Deltoid Head
Seated or Standing Dumbbell Press 2 / 8-12 Anterior (Front) Deltoid Head
Incline Dumbbell Raises 2 / 8-12 Medial (Side) Deltoid Head
Barbell (Military) Press 2 / 8-12 Anterior (Front) Deltoid Head
Crunches 3 / Failure Upper Abs
Obliques 3 / Failure Dumbbell Side Bends
Workout #3 - Legs
Exercise Sets / Reps Target
Squats 4 / 8-12 Lower Thigh Development
Hack Squats 4 / 8-12 Outer Thigh Development
Lunges 3 / 8-12 Inner Thigh Development / Hamstrings
Lying Leg Curls 4 / 8-12 Hamstrings
Straight-Legged Deadlifts 4 / 8-12 Hamstrings
Standing Calf Raises 3 / 8-12 Gastrocnemius Muscles
Seated Calf Raises 3 / 8-12 Soleus Muscle
Workout #4 - Back / Triceps / Forearms
Exercise Sets / Reps Target
Deadlifts 3 / 8-12 Overall Mass / Strength
Dumbbell Bent-Over Rows 3 / 8-12 Lat Development
Wide-Grip Chin-Ups 3 / 8-12 Lat Width
Skull Crushers 3 / 8-12 Overall Mass
Close-Grip Bench Press 3 / 8-12 All Triceps Heads
Reverse Curls on a Preacher Bench 3 / 8-12 Upper Forearms / Wrist Extensor Muscles
One-Arm Wrist Curls 3 / 8-12 Inner Forearms / Wrist Flexor Muscles


WHAT MAKES THIS SPLIT AWESOME!
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This split is another good one for those who are on the intermediate level and able to dedicate four solid workouts a week to their training at approximately one hour in length per workout. The goal of this workout is primarily to build mass, but with dumbbells as variation for many of the compound lifts performed, strength building is a likely result of following this plan properly. Keep all rest between sets at approximately 1.5-2 minutes, and train with a training partner where possible. As always, if you have any questions of concerns about this split, feel feel to contact me.

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Take care,

Matt Canning
webmaster@bodybuildingpro.com

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