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Big 4 split

dieandgo

Sep 14th 2017

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Big 4 split

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Thursday
Friday

Chest and triceps 7 exercises, 54 mins

	Barbell Bench Press	3x6 reps	rest: 60s
	Dumbbell Decline Bench Press	4x10 reps	rest: 60s
	Dumbbell Incline Bench Press	4x12 reps	rest: 60s
	Cable Cross-Over	4x12 reps	rest: 60s
	Cable Tricep Kickback	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Tricep Push-Up	3x8 reps	rest: 60s

Back and Biceps 7 exercises, 52 mins

	Barbell Deadlift	3x6 reps	rest: 60s
	Weighted Pull-Up	3x6 reps	rest: 60s
	Cable Seated Row	4x10 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
	Barbell Curl	4x8 reps	rest: 60s
	Barbell Curl	3x12 reps	rest: 60s
	Barbell Single-Leg Squat	2x12 reps	rest: 60s

Shoulders 6 exercises, 47 mins

	Barbell Shoulder Press	3x6 reps	rest: 60s
	Dumbbell Shoulder Press	2x10 reps	rest: 60s
	Dumbbell Lateral Raise	4x12 reps	rest: 60s
	Cable Lateral Raise	3x12 reps	rest: 60s
	Cable Rope Face Pull	4x12 reps	rest: 60s
	Machine Reverse Fly	4x12 reps	rest: 60s

Legs 7 exercises, 50 mins

	Barbell Squat	3x6 reps	rest: 60s
	Machine Leg Curl (Prone)	4x12 reps	rest: 60s
	Machine Leg Extension	4x12 reps	rest: 60s
	Back Hyperextension	3x8 reps	rest: 60s
	Machine Calf Raise	4x8 reps	rest: 60s
	Machine Seated Calf Raise	3x8 reps	rest: 60s
	Chin-Up	2x12 reps	rest: 60s

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