4-Day Split Program #2
General
Advanced
Machine strength
Plan Details
The 4-Day Split Program #2 routine by JefitTeam is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is a 4-day advanced level program that breaks the muscle groups up in order to be worked on a specific day. Each session will take 60-90 minutes to complete. The routine looks like this: Day 1: Back & Biceps (workout time: 57-minutes) Day 2: Chest & Triceps (workout time: 63-minutes) Day 3: Rest Day Day 4: Legs & Core (workout time: 90-minutes) Day 5 Shoulder & Forearms (workout time: 57-minutes) Day 6: Rest Day Day 7: "Active" Rest Day Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Back & Biceps
Est. 55 min
7 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 2
Workout 2: Chest & Triceps
Est. 56 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Day 3
Day 3: Shoulders & Forearms
Est. 49 min
8 exercises
Arm Circles
1 Set
Posterior Capsule Stretch
1 Set
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Day 4
Workout 4: Legs & Core
Est. 86 min
14 exercises
Prisoner Squat
1 Set x 8 Reps
Glute Kickback
1 Set x 12 Reps
Scorpion
1 Set x 8 Reps
Iron Cross Stretch
1 Set x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 6 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 15 Reps
