4-day split by Christoffer (with cardio)
General
Advanced
Machine strength
Plan Details
The 4-day split by Christoffer (with cardio) routine by aikicoof is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
A split with focus on chest and shoulders
Routine detail
Mon
Chest, shoulders and triceps
Est. 80 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable one arm standing fly
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 5 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Tue
Cardio
Est. 32 min
1 exercise
Running
1 Set
Wed
Back and biceps
Est. 77 min
11 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Barbell Curl
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Thu
Cardio
Est. 32 min
1 exercise
Running
1 Set
Fri
Chest and shoulders
Est. 66 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Legs and abs
Est. 69 min
10 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 5 Reps
Machine Calf Press
3 Sets x 5 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 10 Reps
Plank
3 Sets
