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Four-Day Split
AUDIO TIP
General
Beginner
None
Plan Details
The Four-Day Split routine by Conner2123 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Foundational Three-Day Split
Routine detail
Mon
Chest & Tri's
Est. 0 min
6 exercises
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Fly
3 Sets x 12,10,8 Reps
EZ Bar Tricep Extension
3 Sets x 12,10,8 Reps
Cable Tricep Kickback
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,8 Reps
Tue
Legs
Est. 0 min
6 exercises
Smith Machine Squat
3 Sets x 12,10,8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 12,10,8 Reps
Machine Leg Press
3 Sets x 12,10,8 Reps
Machine Seated Leg Curl
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Bodyweight Calf Raise
3 Sets x 25 Reps
Thu
Shoulders
Est. 0 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12,10,8 Reps
Machine Reverse Fly
3 Sets x 12,10,8 Reps
Cable Deltoid Raise
3 Sets x 12,10,8 Reps
Fri
Back & Bi's
Est. 0 min
6 exercises
Cable Preacher Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Dumbbell Incline Curl
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
