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Sgraus Split 4 Day
Sport
Intermediate
Machine strength
Plan Details
The Sgraus Split 4 Day routine is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Create for specific sports
Routine detail
Day 1
Legs
10 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 12 Reps
Machine Calf Press
3 Sets x 20 Reps
Barbell Romanian Deadlift
1 Set x 8 Reps
Barbell Romanian Deadlift
1 Set x 12 Reps
Barbell Romanian Deadlift
1 Set x 18 Reps
Machine Single-Leg Press
1 Set x 20 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Abduction
2 Sets x 10 Reps
Day 2
Push
9 exercises
Dumbbell Incline Bench Press
1 Set x 6 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 6 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Machine Inner Chest Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Cross-Over
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 10 Reps
Day 3
Pull
9 exercises
Cable One-Arm Seated Row
2 Sets x 8 Reps
Cable Seated Row
1 Set x 8 Reps
Cable Seated Row
1 Set x 12 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 8 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 12 Reps
Machine Lat Pulldown
2 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 12 Reps
Day 4
Upper
8 exercises
Handstand Push-Up
5 Sets x 1 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell Reverse Spider Curl
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Exercise not found
Dumbbell Single-Leg Calf Raise
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
