4 DAY WORKOUT

4 Day Workout

Day 1 – Chest/triceps/Upper Abs/Obliques

Day 2 – Back/biceps

Day 3 -Legs/lower abs/obliques

Day 4 -Shoulders – front, side and rear

Day 5,6,7 – Active days off/twists

 

This split is similar to the 3 Day split in that it is meant for those that do not have a lot of time to get into the gym but want to get a full-body workout.  In order to make this split work well, you will have to continue to implement cardio on your days off.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. Consult your physician, nutritionist, or a registered dietician prior to starting any workout or nutrition program.

 

Workout

The following workout routine is just an example and for educational purposes only. You can alter it any which way you want.

Day 1

Chest/Triceps

Chest

Incline Press or Incline Hammer Machine – 3 sets of 8

Decline Press or Dips – 3 sets of 8

Dumbbell press 3 sets of 8

Cables crossover – 3 sets to failure

Triceps

Skullcrushers – 3 sets of 8

Rope pushdown – 3 sets of 8

 

Day 2

Back/Biceps

Back

Lat pull down or pull ups – 3 sets of 10

Underhand bent over row with barbell – 3 sets of 8

Cable row – 3 sets of 8

One arm row – focus on scapular isolation – 3 sets of 8

Lower back machine – sets of 10-12

Biceps

Standing curl (hands angled in) 3 sets of 10-12

Dumbbell curl hands angled out – 3 sets of 10-12

Hammer Curl – 3 sets of 8

Forearms – behind the back forearm curl – 3 sets to failure

 

Day 3

Legs

Quads

Squats – 3 sets of 10

Leg Press – 3 set of 8

Leg Extension – 3 sets of 8 or till failure

Hamstrings

Deadlift – 3 sets of 8

Leg Curl – 3 sets of 8 to failure

Calves

Seated calf raise – 3 sets of 10-12

Standing calf raise – 3 sets of 10-12

 

Day 4

Shoulders

Front Shoulders

Shoulder press – 3 sets of 10

Front Raise with dumbbells – 3 sets of 10

Rear Shoulders 

Bent over dumbbell Reverse fly – 4 sets of 10

Rear delt cable crossover – 3 sets of 8

Side delts

Side dumbbell raise – 4 sets of 8 – final set to failure- make sure your side delts BURN!

 

Days 5-7 – These are your days off, but you still need to do some sort of cardio for 30-45 minutes. Do NOT just take the days off and eat! Keep working hard!

Pointers

 

ALWAYS warm up your muscles. The chances of you pulling a muscle are far greater if you do not warm up your muscles. At the beginning of the exercise, do some control exercises with minimal weight. This will get the blood pumping through the muscles. And, don’t forget to do some stretches at the end of your workout. This will reduce the lactic acid buildup in your muscle so you will not have cramps.

Twists 

This is one of my favorite exercises. As you begin to lose weight and your abs begin to show, you will want to tighten up your waist. To perform a twist, stand straight up and keep your core tight. Now, twist your torso while keeping your hips isolated. Be sure to focus on your oblique muscles. You do not have to move your torso far as your oblique muscles are not a wide muscle. Instead, only move about 2 inches left and right while keeping your core tight.  You will want to do these on your days off too. Don’t give up!

Change things up! In my early years of working out, I followed some workout routines that others created. Once I was done with the workout, I didn’t know if I was supposed to continue the same workout or changes things up. My advice, change up your routine. This is just an example workout routine. Research other exercises and try them out!

 

 

 

 

 

 

 

 

 

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