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4 day split
General
Intermediate
Machine strength
Plan Details
The 4 day split routine by Bagge is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Rygg och Biceps #1
Est. 58 min
7 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Machine Inverted Row
4 Sets x 8 Reps
Dumbbell One-Arm Rear Row (Prone)
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Tue
Bröst och Triceps #1
Est. 58 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
