4-Split

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3 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

4-split

Shoulders & Triceps 9 exercises, 1 hr 26 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell Bent-Over Raise	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell Incline Tricep Extension	4x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 60s
Dumbbell Tricep Kickback	4x12 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x12 reps	rest: 60s

Legs & Abs 7 exercises, 1 hr 3 mins

Dumbbell Lunge	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 60s
Machine Hip Abduction	4x12 reps	rest: 60s
Machine Hip Adduction	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s
Machine Leg Press (Narrow Stance)	4x12 reps	rest: 60s

Chest & Biceps 9 exercises, 1 hr 29 mins

Leverage Decline Chest Press	4x12 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Dumbbell Pullover	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
Barbell Preacher Curl (Overhand)	4x12 reps	rest: 60s

Back & Abs 6 exercises, 56 mins

Pull-Up (Hammer Grip)	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Dual Cable Triceps Extension	4x12 reps	rest: 60s