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5-Day a Week Split: #4


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



AWESOME FOUR DAY SPLIT SERIES!

Go to: THE SPLIT!

Go to: COMMENTS & TIPS



THE SPLIT!
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The Split
Workout Muscle Groups Total Sets
1 Legs 14
2 Back, Traps 10, 2
3 Chest, Forearms, Abs 8, 4, 4
4 Shoulders, Triceps 8, 8
5 Biceps, Calves 8, 4


Workout
Workout #1 - Legs
Exercise Sets / Reps Target
Leg Presses 3 / 6-10 Lower Thigh Development
Squats 3 / 6-10 Lower Thigh Development / Overall Strength
Hack Squats 3 / 6-10 Front Sweep of Thighs
Straight-Leg Deadlifts 3 / 6-10 Hamstrings / Inner Thigh Development
Lying Leg Curls 3 / 6-12 Hamstrings
Workout #2 - Back, Traps
Exercise Sets / Reps Target
Barbell Bent-Over Rows 4 / 8-12 Upper Back and Lat Thickness
Deadlifts 4 / 8-12 Lower Back / Overall Strength
T-Bar Rows 2 / 8-12 Lat Development / Middle Back Thickness
Behind the Back Barbell Shrugs 2 / 8-12 Traps
Workout #3 - Chest, Forearms, Abs
Exercise Sets / Reps Target
Incline Dumbbell Flies 3 / 8-12 Upper Chest
Flat Bench Press 3 / 8-12 Lower Chest / Overall Strength
Machine Flies (Pec - Deck) 2 / 8-12 Middle Chest
Barbell Wrist Curls 2 / 8-12 Inner Forearms / Wrist Flexor Muscles
Reverse Curls on a Preacher Bench 2 / 8-12 Upper Forearms / Wrist Extensor Muscles
Side Twists with Pole 2 / 8-12 Obliques
Floor Crunches 2 / 8-12 Upper Abs
Workout #4 - Shoulders, Triceps
Exercise Sets / Reps Target
Incline Dumbbell Raises 3 / 8-12 Medial (Side) Deltoid Head
Machine Barbell Press 3 / 8-12 Anterior (Front) Deltoid Head
Rear Barbell Raises 3 / 8-12 Posterior (Rear) Deltoid Head
Standing Triceps Presses 3 / 8-12 Overall Mass
Dumbbell Kickbacks 3 / 8-12 Triceps Outer & Medial Heads
Standing Barbell Extensions 2 / 8-12 Triceps Medial Head
Workout #5 - Biceps, Calves
Exercise Sets / Reps Target
Standing Barbell Curls 3 / 6-10 Overall Biceps Mass
Preacher Curls 3 / 6-10 Biceps Length and Lower Thickness
Twisting Dumbell Curls 2 / 6-10 Biceps Peak
Machine Donkey Calf Raises 2 / 6-10 Gastrocnemius Muscles
Seated Calf Raises 2 / 6-10 Soleus Muscle


COMMENTS & TIPS
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Take care,

Matt Canning
webmaster@bodybuildingpro.com

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