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4 Day Split Idea

Split

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Patryk Wichert
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154 views3 pages

4 Day Split Idea

Split

Uploaded by

Patryk Wichert
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Chest/Biceps 1 Set 1 Set 2 Set 3 Rest

Flat DB Press 6-9 8-10


Incline BB Press 6-9 8-10
Low Incline DB Flies 8-10 8-10
Cable cross overs 8-10 TDS
DB Curls 8-10 8-10
EZ Bar Bicep Curl 8-10 8-10
Preacher Curl Machine 8-10 8-10 TDS

Back 1 Set 1 Set 2 Set 3 Rest


Pull-ups 8-10 8-10 8-10
Barbell Row 6-8 8-10
Lat Pulldown (Wide Grip) 8-10 8-10 8-10
Seated Cable Row (Narrow Grip) 8-10 8-10 10-15
DB Row 8-10 8-10
Barbell shrugs 8-10 10-12
Hyper Extensions 15-20 15-20
Seated Calf Raise Muscle Rounds 6 X 4 10 s

Delts/Triceps 1 Set 1 Set 2 Set 3 Rest


High Incline Smith Press 6-8 6-8
Narrow Grip Smith Press 6-8 6-8
Seated DB Lateral Raises 8-10 8-10 8-10
EZ Bar Upright Row 8-10 8-10
Overhead Tricep Extensions 8-10 TDS
Tricep Pushdowns 8-10 TDS
Bent-over DB Rear Delts 8-10 8-10
Facepulls 10-12 10-12
Incline Bench Rear Delts (S/S Front Delts) 10-12 10-12

Legs 1 Set 1 Set 2 Set 3 Rest


Lying Hamstring Curl 6-8 6-8 TDS
Leg Press 6-8 6-8
BB SLDL 8-10 8-10 8-10
Close Stance Smith Squat 6-8 8-10
Standing Lunges 8-10 8-10
Standing Hamstring Curl 8-10 8-10 TDS
Leg Extensions TDS
Toe Press (Full stretch/Contraction) 10-15 10-15 10-15
Chest/Biceps 2 Set 1 Set 2 Set 3
Incline BB Press 6-9 8-10
Flat DB Press 6-9 8-10
High Incline DB Flies 8-10 8-10
Low Incline DB Flies (s/s into a DB press) 8-10 on fly then press until failure
DB Hammer Curl 8-10 8-10
Incline DB Curl 8-10 8-10
Single Cable Curl 8-10 8-10 10-12

Back 2 Set 1 Set 2 Set 3


Neutral Grip Pulldowns 8-10 8-10
Deadlifts 6-8 8-10
Cable Pullover 8-10 8-10 10-12
T-Bar Row 6-8 6-8
Single Arm Machine Row 6-8 6-8
Close Grip Pulldown 8-10 8-10
Barbell shrugs 8-12 8-12
Standing Calf Raise 10-15 10-15 10-15

Delt/Triceps 2 Set 1 Set 2 Set 3


Seated BB Shoulder Press 6-8 6-8
Dips 8-10 8-10
Standing DB Lateral Raises 8-10 8-10 8-10
Skull Crushers 8-10 8-10
Cable Rear Delts 10-12 10-12 10-12
Tricep Rope Pushdowns TDS Different angle each drop
Seated DB Rear Delts (s/s DB Front Raises) 8-10 8-10
Machine Shoulder Press 8-10 TDS
Cable Side Laterals TDS

Legs 2 Set 1 Set 2 Set 3


Seated Hamstring Curl 10-12 10-12
Squat 6-8 8-10
Single Lying Hamstring Curl 10-12 10-12
Reverse Hack Squat Pyramid up in sets of 4 to failure, then down
Single Leg Press 10-12 10-12
DB SLDL (toes raised on plate) 8-10 8-10
Split Squat 10-12 10-12
Donkey Calve Raise Machine 6-8 6-8 6-8
Rotation
Rest Day 1 Chest/Biceps 1
Day 2 Back 1
Day 3 Delts/Triceps 1
Day 4 Legs 1
Day 5 REST
Day 6 Chest/Biceps 2
Day 7 Back 2
Day 8 Delts/Triceps 2
Day 9 Legs 2
Rest Day 10 REST

TDS=Triple Drop Set

10 s

Rest

Rest

o failure, then down

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