Split Workout 1

Brian Dick

DAY 1
DAY 2
DAY 3
DAY 4
Legs
Back/Biceps
Chest/Tris
Shoulders/Misc.
Front Squats 10,8,6,4 Pull Ups (3 sets to failure) Flat Bench 10, 8, 6, 4 Cleans 4×8
Lunges 3×10 Single Arm Rows 3×10 DB Incline Bench 10, 8, 6, 4 Dead Lifts 4×6
Inner Thigh 3×10 Upright Rows 3×10 High Cable Cross 3×10 abs (5 types to failure)
Outer Thigh 3×10 Back Extensions 3×15 Low Cable Cross 3×10 Forearms 3×25
Seated Calves 3×20 Single Arm DB Curls 3×10 Dips (4 sets to failure) Shrugs 4×10
Hamstring Curls 3×10 Overhand EZ Curl 3×10 Rope Tri Push Downs 3×10 Front Shoulder Raises 3×10
Box Jumps 3×10 Straight Bar Curl 3×10 V-bar Tri Push Downs 3×10 Side Shoulder Raises 3×10
abs (5 types to failure) Descending Weight Curls on Machine Single Arm Underhand Tris 3×10 DB Shoulder Press 3×10

 

You can get a downloadable copy of the Four Day Split Workout, here.


Leave a Comment