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4 Day Split

jenya22

Nov 28th 2013

TRY IT OUT

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4 Day Split

DOWNLOADS/VIEWS: 168/8700

RATING: 99 (FROM 6 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Thursday
Friday

Back 8 exercises, 1 hr 9 mins

	Treadmill Running	0x0 reps	rest: 10s
	Hanging Knee Raise	4x15 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
	Barbell Deadlift	4x6 reps	rest: 90s
	T Bar Row	4x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x10 reps	rest: 60s
	Cable Shoulder Extension	3x10 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x15 reps	rest: 60s

Chest+Biceps 10 exercises, 1 hr 25 mins

	Treadmill Running	0x0 reps	rest: 10s
	Decline Crunch	4x20 reps	rest: 60s
	Barbell Bench Press	4x6 reps	rest: 90s
	Dumbbell Incline Bench Press	3x10 reps	rest: 60s
	Dumbbell Bench Press	3x10 reps	rest: 60s
	Cable Cross-Over	3x12 reps	rest: 60s
	Barbell Curl	4x12 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
		3x21 reps	rest: 60s
	Barbell Reverse Curl	3x10 reps	rest: 60s

legs 7 exercises, 58 mins

	Weight Plate Russian Twist	4x20 reps	rest: 60s
	Machine Leg Extension	3x12 reps	rest: 60s
	Barbell Squat	4x6 reps	rest: 90s
	Dumbbell Stiff-Leg Deadlift	4x12 reps	rest: 60s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Machine Seated Calf Raise	3x20 reps	rest: 60s

Deltoids+Triceps 10 exercises, 1 hr 19 mins

	Treadmill Running	1x1 reps	rest: 10s
	Crunch	4x20 reps	rest: 60s
	Dumbbell Seated Side Lateral Raise	4x10 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
	Dumbbell Upright Row	3x10 reps	rest: 60s
	Machine Reverse Fly	3x12 reps	rest: 60s
	Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 60s
	Barbell Seated Tricep Extension	3x10 reps	rest: 60s
	Barbell Bench Press (Close Grip)	3x6 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s

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