4-Day Split- Home Workout (Body/Pull Bar/Bands/25lb dumbbells)

tapac333

Dec 29th 2013

TRY IT OUT

DOWNLOAD

4-Day Split- Home Workout (Body/Pull Bar/Bands/25lb dumbbells)

DOWNLOADS/VIEWS: 149/23804

RATING: 0 (FROM 2 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is designed for muscle mass, bulking up, and is fast paced. It works each muscle Almost twice a week, giving enough rest between each, and splits the legs into upper and lower. Remember, you might not be able to do all of them, do the best you can, and keep building up will you can complete the routines. Increase weight levels & reps after you start hitting your plateau. For max effect, try to Max out at 8-10 reps for muscle growth. If you're pumping away at weight level L4 and it's getting easy, maybe it's time to toss on an extra set.

Day 1: Chest/Biceps
Day 2a: Upper Legs/Core
Day 2b: Lower Legs/Core
Day 3: Back/Shoulders/Triceps
Day 4: REST

Alternate between A and B sets for Day 2!

It's centered around training at home with simple, easy to obtain, *Cheap, equipment. The tools are: a DOOR PULL-UP BAR, a HEAVY BAND, a LIGHT BAND, and a PAIR OF MEDIUM FREE WEIGHTS (25lb).
These tools are organized into 4 Levels:
L1: Easy- Light weight band
L2: Med.- 25# Dumbbells
L3: Hard- Heavy Weight band
L4: MAX- Combined dumbbells & Heavy Band together

*Utilize which ever Level you see fit . Since you're not using gym weights, the weight number doesn't really matter in the app, so I simply put the Level instead of the weight into the app. (For example if I'm doing curls @ L1, I put 1lb into the app for tracking. If over time I increase to L2, I'll put 2 into the weight column of that exercise ect ). Most of the custom exercises will be listed as Dumbbell, but you can easily switch it out with the bands or any other combination you see fit from L1-L4 to keep bringing the tension.

The workout switches muscles up in quick rotations, keeping you pumping. Remember to really push yourself to increase the reps as you go since you aren't doing 3 sets back to back!

*Note: Make sure that the handles for the bands can be gripped together comfortably for L4. I prefer tension band handles that fit between the both ends of the dumbbell, allowing you to grip both with a pair of workout gloves. This adds resistance, works more muscle groups, gives you additional weight without having to buy heavier, *more expensive, free-weights.

Thanks guys, I've collobarated with a lot of workouts, styles, + Routines, and this one works best for me. If you have tips, suggestions or recommendations, hit me up. I'm always ready for improvement. Enjoy!

Day 2
Day 2
Day 3
Day 1
Day 4

CHEST/SHOULDERS/TRIS 28 exercises, 1 hr 21 mins

	0x0 reps	rest: 1s
Dynamic Chest Stretch	1x8 reps	rest: 5s
	1x8 reps	rest: 5s
Assisted Chest Stretch	1x8 reps	rest: 5s
Isometric Chest Press	1x8 reps	rest: 5s
Push-Up (Wide Hand)	1x8 reps	rest: 20s
	3x12 reps	rest: 20s
Dumbbell Alternating Tricep Kickback	2x12 reps	rest: 20s
	3x8 reps	rest: 30s
	2x10 reps	rest: 20s
Dumbbell One-Arm Tricep Extension	2x8 reps	rest: 20s
Push-Up (Close Hand)	1x8 reps	rest: 20s
Dumbbell Seated Arnold Press	2x8 reps	rest: 20s
Dumbbell Incline Tricep Extension	2x10 reps	rest: 20s
Clap Push-Up	1x8 reps	rest: 20s
	2x10 reps	rest: 20s
Tricep Push-Up	2x8 reps	rest: 20s
	1x8 reps	rest: 20s
Dumbbell Alternating Bent-Over Reverse Fly	1x8 reps	rest: 20s
	1x8 reps	rest: 20s
	2x8 reps	rest: 20s
	1x8 reps	rest: 20s
Dumbbell Seated Tricep Press	2x8 reps	rest: 20s
	2x8 reps	rest: 20s
	2x10 reps	rest: 15s
	4x8 reps	rest: 15s
Dumbbell Alternating Tricep Extension	2x8 reps	rest: 20s
Push-Up to Side Plank	1x8 reps	rest: 20s

A) UPPER LEGS / CORE 28 exercises, 1 hr 8 mins

Quadricep Stretch	1x2 reps	rest: 5s
90/90 Hamstring Stretch	1x2 reps	rest: 5s
All Fours Quad Stretch	1x2 reps	rest: 5s
Seated Floor Hamstring Stretch	1x2 reps	rest: 5s
Mighty Pose	1x25 reps	rest: 5s
Mountain Climber	1x30 reps	rest: 5s
	1x25 reps	rest: 5s
Band Squat	1x12 reps	rest: 5s
	1x40 reps	rest: 5s
Single-Leg Squat	1x8 reps	rest: 5s
	1x25 reps	rest: 5s
Dumbbell Wall Squat	1x4 reps	rest: 5s
	1x25 reps	rest: 5s
Dumbbell Jump Squat	1x8 reps	rest: 5s
Air Bike	1x25 reps	rest: 5s
Double-Leg Butt Kick	1x8 reps	rest: 5s
Cross Body Crunch	1x25 reps	rest: 5s
Rocket Jump	1x10 reps	rest: 5s
Scissor Kick	1x25 reps	rest: 5s
Star Jump	1x5 reps	rest: 5s
Air Bike	1x25 reps	rest: 5s
Dumbbell Split Jump	1x10 reps	rest: 5s
Janda Sit-Up	1x25 reps	rest: 5s
Dumbbell Lunge	1x20 reps	rest: 5s
Ab Draw Leg Slide	1x15 reps	rest: 5s
Band Hamstring Stretch	1x4 reps	rest: 5s
Hamstring Stretch (Supine)	1x8 reps	rest: 5s
Sun Salutation	1x2 reps	rest: 5s

B) LOWER LEGS / CORE 25 exercises, 1 hr 31 mins

Bodyweight Calf Raise	2x20 reps	rest: 10s
Wall Calf Stretch	1x2 reps	rest: 5s
Jump Squat	2x15 reps	rest: 20s
Seated Floor Hamstring Stretch	1x2 reps	rest: 5s
Mighty Pose	2x1 reps	rest: 5s
Mountain Climber	1x35 reps	rest: 5s
	1x25 reps	rest: 5s
	2x20 reps	rest: 15s
	1x40 reps	rest: 5s
	2x20 reps	rest: 15s
	1x25 reps	rest: 5s
	2x20 reps	rest: 15s
	1x25 reps	rest: 5s
Dumbbell Jump Squat	1x8 reps	rest: 5s
Air Bike	1x25 reps	rest: 5s
	3x10 reps	rest: 10s
Cross Body Crunch	1x25 reps	rest: 5s
Scissor Kick	1x25 reps	rest: 5s
	1x25 reps	rest: 10s
	1x25 reps	rest: 10s
	1x25 reps	rest: 10s
Janda Sit-Up	1x25 reps	rest: 5s
Ab Draw Leg Slide	1x15 reps	rest: 5s
Sun Salutation	1x2 reps	rest: 5s
Running	0x0 reps	rest: 20s

BACK/BICEPTS/NECK 25 exercises, 1 hr 12 mins

	4x8 reps	rest: 5s
Hip Stretch	1x2 reps	rest: 5s
Cat Stretch	1x2 reps	rest: 5s
Upward Facing Dog	1x2 reps	rest: 5s
Bicep Stretch	1x2 reps	rest: 5s
	2x8 reps	rest: 15s
	1x12 reps	rest: 30s
Dumbbell Hammer Curl (Cross Body)	2x10 reps	rest: 15s
Rocky Pull-Up (Hammer Grip)	2x8 reps	rest: 15s
Weight Plate Shrug	3x12 reps	rest: 20s
Dumbbell Alternating Bicep Curl	2x10 reps	rest: 20s
	2x8 reps	rest: 20s
Dumbbell Bicep Curl	1x10 reps	rest: 20s
Pull-Up (Hammer Grip)	1x8 reps	rest: 20s
	1x40 reps	rest: 30s
	1x8 reps	rest: 20s
	2x8 reps	rest: 20s
	3x8 reps	rest: 15s
Weight Plate Shrug	2x8 reps	rest: 20s
	1x8 reps	rest: 20s
Dumbbell Hammer Curl (Cross Body)	2x8 reps	rest: 20s
Chin-Up	1x8 reps	rest: 20s
Dumbbell Alternating Bicep Curl	1x8 reps	rest: 20s
	1x8 reps	rest: 20s
	3x8 reps	rest: 15s