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4-Day a Week Split: #5


BodybuildingPro.com Training Article Database Training Splits 4-Day a week Training Splits 4-Day a Week Split: #5



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 Back / Biceps / Abs 10 / 6 / 4
#2 Shoulders / Forearms 8 / 4
#3 Legs 21
#4 Chest / Triceps 8 / 6


Workout
Workout #1 - Back / Biceps / Abs
Exercise Sets / Reps Target
Dumbbell Bent-Over Rows 3 / 8-12 Lat Development
Reverse-Grip Bent-Over Rows 3 / 8-12 Lower Lat Development
Barbell Rows 3 / 8-12 Middle Back Thickness
Chinups Failure / Preference Cool Down
Standing Barbell Curls 3 / 8-12 Overall Biceps Mass
Twisting Dumbell Curls 3 / 8-12 Biceps Peak
Leg Raises 2 / 8-12 Lower Abs
Side Bends 2 / 8-12 Serratus
Workout #2 - Shoulders / Forearms
Exercise Sets / Reps Target
Machine Barbell Press 3 / 8-12 Anterior (Front) Deltoid Head
Dumbbell Raises to the Front 2 / 8-12 Medial (Side) Deltoid Head
Posterior (Rear) Deltoid Head 3 / 8-12 Rear Macine Raises
Hammer Curls 2 / 8-12 Upper Forearms / Wrist Extensor Muscles
Barbell Wrist Curls 2 / 8-12 Inner Forearms / Wrist Flexor Muscles
Workout #3 - Legs
Exercise Sets / Reps Target
Squats 3 / 8-12 Overall Mass / Lower Thigh Development
Front Squats 3 / 8-12 Outer Thigh Development
Lunges 3 / 8-12 Inner Thigh Development / Hamstrings
Stiff - Legged Deadlifts 3 / 8-12 Hamstrings
Straight - Legged Deadlifts 3 / 8-12 Hamstrings
Machine Donkey Calf Raises 3 / 8-12 Gastrocnemius Muscles
Seated Calf Raises 3 / 8-12 Soleus Muscle
Workout #4 - Chest / Triceps
Exercise Sets / Reps Target
Flat Dumbbell Bench Press 4 / 6-12 Overall Strength / Mass
Incline Dumbbell Flies 4 / 6-12 Upper / Outer Chest
Narrow-Grip Barbell Curls 3 / 8-12 Outer Biceps
Incline Curls 3 / 8-12 Biceps Length and Lower Thickness


WHAT MAKES THIS SPLIT AWESOME!
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Matt Canning
webmaster@bodybuildingpro.com

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