Loading...
4-Split
General
Advanced
Machine strength
Plan Details
The 4-Split routine by phil487 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
4-split
Routine detail
Tue
Shoulders & Triceps
Est. 86 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Incline Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Tricep Kickback
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Wed
Legs & Abs
Est. 64 min
7 exercises
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Fri
Chest & Biceps
Est. 89 min
9 exercises
Leverage Decline Chest Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 12 Reps
Sun
Back & Abs
Est. 56 min
6 exercises
Pull-Up (Hammer Grip)
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dual Cable Triceps Extension
4 Sets x 12 Reps
