4-SPLIT: TOP 2 BOTTOM

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4-SPLIT: TOP 2 BOTTOM

Shared By : Henkla

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 158 / 2391

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Based upon 13 vote(s)

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Description

MÃ¥ndag: rygg och axlarnTisdag: brÃ¶st och tricepsnTorsdag: biceps, underarmar och magenFredag: ben och vader

Monday

Rygg och Axlar (+ mage)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Rowing	180 min	N/A	N/A
Back		Barbell Bent Over Row	60 sec	8	3
Back		Barbell Deadlift	60 sec	8	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Back		One-Arm Dumbell Row	60 sec	8	3
Shoulders		Dumbbell Shoulder Press	60 sec	8	3
Shoulders		Dumbbell Front Raise	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	6	3
Shoulders		Snatch Shrug	60 sec	8	3
Abs		Crunches	60 sec	8	3

Tuesday

BrÃ¶st och Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	180 min	N/A	N/A
Chest		Dumbbell Fly	60 sec	8	3
Chest		Dumbbell Bench Press	60 sec	8	3
Chest		Dumbbell Decline Bench Press	60 sec	8	3
Chest		Dumbbell Incline Bench Press	60 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	3
Triceps		Dumbbell Lying Triceps Extension	60 sec	8	3

Thursday

Biceps, Underarmar och Mage

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	180 min	N/A	N/A
Biceps		Barbell Curl	60 sec	8	3
Biceps		Dumbbell Concentration Curls	60 sec	8	3
Biceps		Alternate Hammer Curl	60 sec	8	3
Forearms		Reverse Barbell Curl	60 sec	8	3
Forearms		Palms-Down Barbell Wrist Curl Over A Bench	60 sec	6	4
Forearms		Seated Palm-Up Barbell Wrist Curl	60 sec	8	3
Abs		Crunches	60 sec	8	3
Abs		Oblique Crunches	60 sec	8	3
Abs		Leg Raise	60 sec	8	3

Friday

Ben och Vader (+ brÃ¶st)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Rowing	180 min	N/A	N/A
Upper Legs		Barbell Full Squat	60 sec	8	3
Upper Legs		Barbell Lunge	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Upper Legs		Lying Leg Curls	60 sec	8	3
Lower Legs		Standing Barbell Calf Raise	60 sec	8	3
Chest		Barbell Bench Press	60 sec	6	4

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