Female 4 Day Split

Serious About Shape and Tone

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 part 2 – 3 Sets per exercise

10 - 15 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