4 Day Split For Mass 13/11/16
Shared By : jenya22
Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 122 / 3730

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Description

Day 1 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec 10,10,8,8 4 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 10,10,8,6 4 Progress Chart

Upper Legs

Dumbbell Stiff-Legged Deadlift Dumbbell Stiff-Legged Deadlift 60 sec 12,10,8 3 Progress Chart

Upper Legs

Dumbbell Stiff-Legged Deadlift Drop Set 60 sec 8 1 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 1 sec 15,12,10,8 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 15,12,10,8 4 Progress Chart
Day 2 Chest+Biceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10,10,8,6,6 5 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 10 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 10 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 1 sec 12 4 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 60 sec 12 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 12,10,8,8 4 Progress Chart

Biceps

EZ-Bar Curl 21(7Low-7High-7Full) 60 sec 21 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 12,10,8 3 Progress Chart
Day 3 Back
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 90 sec 12,10,8,6 4 Progress Chart

Back

Weighted Pull Ups Weighted Pull Ups 60 sec 12,10,8,6 4 Progress Chart

Back

T Bar Row T Bar Row 60 sec 12,10,8 3 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 60 sec 15,12,10 3 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 8 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 1 sec 15 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 15 4 Progress Chart
Day 4 Shoulders+Triceps
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 10,8,8,6 4 Progress Chart

Shoulders

Barbell Shoulder Press Drop Set 60 sec 6 1 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 12,10,8,8 4 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 1 sec 12,10,8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12,10,8 3 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 45 sec 12 4 Progress Chart

Triceps

Smith Machine Reverse Close Grip Bench Press Smith Machine Reverse Close Grip Bench Press 60 sec 12,10,8,8 4 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 60 sec 10,10,8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown 21's 60 sec 21 4 Progress Chart