Loading...
split 4
Cutting
Advanced
Machine strength
Plan Details
The split 4 routine by ramontanes@hotmail.com is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Spalle & Triceps
Est. 63 min
10 exercises
Smith Machine Rear Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable Reverse Fly
2 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Seated Bench Leg Pull-In
2 Sets x 20 Reps
Hanging Knee Raise
2 Sets x 10 Reps
Barbell Tricep Extension (Supine)
2 Sets x 10 Reps
Day 2
Legs
Est. 64 min
11 exercises
Machine Leg Extension
5 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 12 Reps
Machine Hip Abduction
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Single-Leg Press
2 Sets x 12 Reps
Machine Calf Press
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Single-Leg Calf Press
2 Sets x 12 Reps
Decline Bench Leg Raise
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 15 Reps
Day 3
Back
Est. 55 min
9 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 12 Reps
Barbell Romanian Deadlift
2 Sets x 12 Reps
Seated Bench Leg Pull-In
2 Sets x 20 Reps
Hanging Knee Raise
2 Sets x 10 Reps
Day 4
Chest & Biceps
Est. 72 min
10 exercises
Machine Fly
5 Sets x 12 Reps
Smith Machine Incline Bench Press
5 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
1 Set x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Chin-Up (Close Grip)
1 Set x 10 Reps
Cable Rope Hammer Curl
2 Sets x 12 Reps
Decline Bench Leg Raise
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 15 Reps
