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4-Day a Week Split: #6 Training Article Database Training Splits 4-Day a week Training Splits 4-Day a Week Split: #6

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The split below is ideal for intermediate level bodybuilders / athletes who have a good amount of experience with the basics in the gym and would like to good mass building routine. The routine below takes place over a four day time period, normally with rest days ran as follows:

Day 1: Workout
Day 2: Workout
Day 3: Rest
Day 4: Workout
Day 5: Workout
Day 6: Rest
Day 7: Rest

The routine does not in any way need to be followed exactly for good results. It is simply a template that you can use to determine a good exercise program for you. You might want to add or subtract exercises depending on the facility you work out in. If you choose, you can follow the routine exactly. It is a nice little four day split that covers everything you need. Good luck

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The Split
Workout Muscle Groups Total Sets
1 Chest / Biceps 12 / 9
2 Back / Triceps 12 / 9
3 Thighs / Hamstrings / Abs 12 / 9
4 Shoulders 12 / 9

Dumbbell Rack

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Workout 1 - Chest / Biceps
Exercise Sets / Reps Target
Bench Press 3 / 8 Overall Mass
Incline Bench Press 3 / 8 Upper Chest
Dumbell Flys 3 / 8 Outer Chest
Cable Crossovers 3 / 8 Outer Chest
Push Ups Failure Cool Down
Standing Barbell Curls 3 / 8 Overall Biceps
Preacher Curls 3 / 8 Biceps Length and Lower Thickness
Cable Concentration Curls 3 / 8 Biceps Peak
Seated Dumbbell Curls Failure Cooldown

Workout 2 - Back / Triceps
Exercise Sets / Reps Target
Narrow-Grip Bench Presses 3 / 8 Overall Mass
Close-Grip Bench Press 3 / 8 Triceps Inner / Outer Head
Incline or Decline Barbell Extensions 3 / 8 Triceps Medial Head
Machine Pullovers 3 / 8 Upper Back and Lat Thickness
Seated Cable Rows 3 / 8 Lat Development
Close-Grip Chin-Ups 3 / 8 Lower Lat Development
T-Bar Rows 3 / 8 Middle Back Thickness

Workout 3 - Thighs / Hamstrings / Calves / Abs
Exercise Sets / Reps Target
Squats 3 / 8 Lower Thigh Development
Hack Squats 3 / 8 Outer Thigh Development
Lunges 3 / 8 Inner Thigh Development / Hamstrings
Lying Leg Curls 3 / 8 Hamstrings
Reverse Crunches 3 / Failure* Lower Abs
Side Twists with Pole 3 / Failure* Obliques
Machine Crunches 3 / 8 Upper Abs
Leg Press Calf Raises 3 / 8 Gastrocnemius Muscles
Reverse Calf Raise on Block 3 / 8 Tibialis Anterior Muscle
Seated Calf Raises 3 / 8 Soleus Muscle

Workout 4 - Shoulders
Exercise Sets / Reps Target
Military Press 3 / 8 Anterior (Front) Deltoid Head
Arnold Press 3 / 8 Front / Side Heads
Lateral Raises 3 / 8 Medial (Side) Deltoid Head
Machine Press 3 / 8 Anterior (Front) Deltoid Head
Dumbbell Press Failure Cool Down

Shawn Ray in the Gym!

Shawn Ray in the gym

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As always, if you have any questions or concerns, please e-mail me at the address shown below.

Take care,

Matt Canning

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