BodyBuildingPro.com
BACK TO TRAINING SPLITS DATABASE
SHOP SUPPLEMENTS!


DVD
Dorian Yates: Blood & Guts
$49.95
BUY IT NOW
GAIN MUSCLE!
Higher Power 100% Whey Power
2 Lbs. $14.99
5 Lbs. $29.99
BUY IT NOW

FAT LOSS!
MuscleTech Hydrazide
14 Capsules $4.99
60 Capsules $19.99
BUY IT NOW

BODYBUILDINGPRO.COM


4-Day a Week Split: #6


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



INTRODUCTION
Back To Top

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

THE SPLIT!
Back To Top


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

THE EXERCISES!
Back To Top


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


Visitor Reviews Of This Article!

Read Visitor Reviews - Write Your Own Review

Related Links!
Back To Top



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

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!



Gaspari Nutrition SizeOn Maximum Performance

With Outlast Carbohydrate Matrix!

Gaspari took Sports Nutrition to the highest level with SizeOn, the original intra-workout creatine drink. As clinical research advances, so does Gaspari Nutrition which is why SizeOn has now evolved into the Ultimate Hybrid Intra-Workout Whey Hydrolysate Creatine Formula. BUY IT NOW
Gaspari Nutrition SizeOn Maximum Performance



E-Mail: Webmaster@BodybuildingPro.com