4 Day Split

 

 

4 DAY TRAINING PROGRAMME

DAY 1; Chest & Biceps (Monday)

DAY 2; Back & Triceps (Tuesday)

DAY 3; Thighs & Hamstrings (Thursday)

DAY 4; Shoulders (Friday)

Please remember that you should not over train;

4 - 5 Exercises per body part3 – 4 Sets per exercise

10 -4 Reps Set 1 – 10 x Reps / Set 2- 8 x  Reps / Set 3 – 8 x Reps / Set 4- 6 to 4 x Reps

Please also remember that each exercise must have a full strict movement,

No cheating, and use a weight that you can actually train properly with

DAY 1;

Chest;                                                           Biceps;

Flat Bench Press                                           Preacher Curls

Incline Bench Press                                      Seated Dumbbell Curls

Decline Bench Press                                     Standing 21`s

Pullovers or Flies                                          Standing Barbell Curls

Peck Deck or Crosssovers                            Concentration Curls

 

DAY 2;

Back;                                                             Triceps;

Wide Grip Behind Neck Pulldowns              Close Grip Pushdowns

Medium Grip Front Pulldowns                      Wide Grip Pushdowns

Base Pully Rows                                            Reverse Grip Bench Press

T-Bar or Dumbbell Rows                              Close Grip Bench Press

Wide Grip Chins                                            One Arm Cable Kick backs

 

DAY 3;

Thighs;                                                           Hamstrings;

Double Leg Extensions                                 Leg Curls

Leg Press                                                       Straight Leg Deadlift

Hack Squat                                                    Single Leg Curls (standing or lying down)

Squats

Single Leg Extensions

 

DAY 4;

Shoulders;

Side Lateral Raise                   Upright Rows

Front Lateral Raises                Shrugs

Bent Over Flies                       Wide Grip Behind Neck Chins

Behind Neck Press

Front Press

 

Calves;

Take one exercise for calves each day you train. Choose one of;

Seated Calve Raises

Standing Calve Raises

Leg Press Calve Raises

Hack Squat Calve Raises

4 x Sets / 20 Reps

Each time you train your calves change the angle of your feet.

  1. Point Feet In
  2. Point Feet Out
  3. Point Feet Straight.


Abdominals;

Do not do too much on your abdominals. Remember it’s a muscle it will grow if you over train it. I suggest that you;

4 x Sets of  20 – 25 crunches.

Twists on the edge of a bench for 5 minutes. Make sure you are sat on the edge, feet flat facing forward,

and twist a broom stick behind your neck as far round as you can with out moving your lower section