4 Day Split

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4 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Work Plan

Lower A 7 exercises, 0 min

Upper A 9 exercises, 0 min

Barbell Bench Press	3x5 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s
Dual Cable Triceps Extension	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s

Lower B 8 exercises, 0 min

Upper B 13 exercises, 0 min

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Pull-Up	1x8 reps	rest: 60s
Chin-Up	1x8 reps	rest: 60s
Dip	1x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s