Transcription of 4 DAY SPLIT BODYBUILDING SPLIT ROUTINE - Muscle & …
1 Monday: Quads & BicepsExerciseSetsRepsQuadsSquat412, 10, 8, 6 Hack Squat412, 10, 8, 6 Dumbbell Step Up*412, 10, 8, 6 BicepsChin Up**410 Prone Dumbbell Incline Curl310, 8, 6 Alternating Hammer Curl310, 8, 6*Dumbbell Step Up: Step down close to the bench to work quads. **Chins: Focus on biceps, not : Chest & CalvesExerciseSetsRepsChestIncline Dumbbell Bench Press412, 10, 8, 6 Chest Dip410 Cable Crossover*412 Flat Dumbbell Fly412, 10, 8, 6 CalvesSeated Calf Raise410, 8, 6 One Leg Standing Calf Raise315*Cable crossovers: Nice and slow; Squeeze chest at the top of the movement as if you re trying to crush something between your chest : Hamstrings & BackExerciseSetsRepsHamstringsStiff Leg Deadlift412, 10, 8, 6 Leg Curl412 BackUnderhand Barbell Row412, 10, 8, 6 Wide Grip Lat Pulldown or Wide Grip Pull Up410 One Arm Dumbbell Row410 Wide Grip Cable Row (Overhand Grip)412, 10, 8, 6*Stiff Leg Deadlifts: Increase weight after each : Shoulders, Traps & TricepsExerciseSetsRepsShoulders & TrapsBarbell Shoulder Press412, 10, 8, 6 Dumbbell Upright Row*412, 10, 8, 6 Prone Reverse Raise412, 10, 8, 6 Behind-the-Back Shrug412, 10, 8, 6 TricepsBench Dip410 Lying Triceps Extension310, 8, 6 Rope Triceps Extension**312, 10, 8*Upright Row: Make sure your arms form two right angles when lifting up, focusing on the medial delts.
2 **Rope Triceps Extension: Pull the rope apart at the bottom of the movement; Don t cheat! TOOLS YOU NEED TO BUILD THE BODY YOU WANT StoreWorkoutsDiet PlansExpert GuidesVideosToolsThis 4 day workout routine is aimed at the intermediate to advanced bodybuilder who is currently in their growth cycle. Legs have been SPLIT up into 2 separate to workout : DAY SPLIT BODYBUILDING SPLIT ROUTINEMain Goal: Build MuscleTraining Level: AdvancedProgram Duration: 8 WeeksDays Per Week: 4 DaysTime Per workout : 45-60 MinsEquipment: Barbell, Bodyweight, Cables, Dumbbells, EZ Bar,MachinesAuthor: Team Muscle & Strength
