4 Day Split Workout

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RATING: 83 (FROM 20 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest ,Legs ,Triceps 10 exercises, 1 hr 4 mins

Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Barbell Bench Press	4x6 reps	rest: 90s
Machine Fly	2x10 reps	rest: 60s
	1x10 reps	rest: 60s
Kettlebell Goblet Squat	4x12 reps	rest: 1s
Machine Calf Raise	4x15 reps	rest: 30s
EZ Bar Tricep Extension	4x12 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10 reps	rest: 45s
	1x10 reps	rest: 1s
Plank	4x8 reps	rest: 30s

Back ,Shoulders ,Biceps 11 exercises, 1 hr 20 mins

Legs ,Chest ,Triceps 10 exercises, 1 hr 4 mins

Barbell Front Squat	4x10 reps	rest: 60s
Barbell Squat	4x6 reps	rest: 90s
Machine Leg Curl (Prone)	2x10 reps	rest: 60s
	1x10 reps	rest: 60s
Machine Bench Press	4x12 reps	rest: 30s
Cable Cross-Over	3x8 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 45s
	1x8 reps	rest: 1s
Rotational Crunch	4x12 reps	rest: 30s

Shoulders ,Back ,Biceps 11 exercises, 1 hr 10 mins

Dumbbell Alternating Front Raise	4x10 reps	rest: 60s
Barbell Military Press	4x6 reps	rest: 90s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
	1x10 reps	rest: 1s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 30s
	3x8 reps	rest: 45s
Dumbbell Shoulder Shrug	3x15 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 45s
	1x8 reps	rest: 1s
Decline Bench Leg Raise	4x12 reps	rest: 30s