4 Day Chest-Back/Arms/Shoulders/Legs Split
General
Advanced
Machine strength
Plan Details
The 4 Day Chest-Back/Arms/Shoulders/Legs Split routine by joshmoore79 is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest-Back Split
Est. 71 min
10 exercises
Barbell Bench Press
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Barbell Row
5 Sets x 10 Reps
Dumbbell Fly
5 Sets x 10 Reps
Barbell Row
5 Sets x 10 Reps
Dumbbell Fly
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Day 2
Arms
Est. 99 min
13 exercises
Dumbbell Concentration Curl
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell One-Arm Seated Hammer Curl
4 Sets x 6 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Barbell Bicep Curl (Wide Grip)
7 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Seated Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
4 Sets x 15 Reps
Dumbbell Seated Tricep Press
7 Sets x 15 Reps
Day 3
LegS--Bring on the PAIN!
Est. 78 min
6 exercises
Machine Leg Extension
5 Sets x 20 Reps
Barbell Squat
10 Sets x 10 Reps
Barbell Hack Squat
5 Sets x 15 Reps
Machine Leg Press
5 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Machine Leg Curl (Prone)
6 Sets x 10 Reps
