Loading...
4 day bodybuilding split
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 4 day bodybuilding split routine by tikidrew is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
4 day body sculpting split. unorthodox but effective.
Routine detail
Day 1
leg day
Est. 70 min
8 exercises
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Day 2
chest
Est. 75 min
10 exercises
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 3
shoulder back
Est. 111 min
17 exercises
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Day 4
arms baby
Est. 107 min
11 exercises
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
