4-Day Split Program #2

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4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Day 1
Day 3
Day 2
Day 4

Workout 1: Back & Biceps 7 exercises, 54 mins

Barbell Deadlift	4x6 reps	rest: 90s
Barbell Bent-Over Row	3x8 reps	rest: 75s
Cable Seated Row	3x8 reps	rest: 75s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 75s
Barbell Curl	3x8 reps	rest: 75s
Dumbbell Incline Curl	3x10 reps	rest: 75s
Dumbbell Concentration Curl	3x8 reps	rest: 75s

Workout 2: Chest & Triceps 7 exercises, 56 mins

Barbell Bench Press	4x8 reps	rest: 120s
Barbell Incline Bench Press	4x8 reps	rest: 90s
Dumbbell Fly	3x8 reps	rest: 75s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable High Pulley Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s

Day 3: Shoulders & Forearms 8 exercises, 48 mins

Arm Circles	1x0 reps • 30s	rest: 30s
Posterior Capsule Stretch	1x8 reps • 30s	rest: 60s
Dumbbell Lateral Raise	2x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Military Press (Seated)	3x8 reps	rest: 75s
Barbell Push Press	3x8 reps	rest: 90s
Barbell Wrist Curl (Palms Down)	4x10 reps	rest: 60s
Barbell Reverse Curl	4x10 reps	rest: 60s

Workout 4: Legs & Core 14 exercises, 1 hr 26 mins

Prisoner Squat	1x8 reps	rest: 30s
Glute Kickback	1x12 reps	rest: 30s
Scorpion	1x8 reps	rest: 60s
Iron Cross Stretch	1x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x6 reps	rest: 75s
Barbell Squat	3x8 reps	rest: 120s
Dumbbell Step-Up	3x6 reps	rest: 60s
Dumbbell Walking Lunge	3x10 reps	rest: 75s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s
Cable Side Bend	3x15 reps	rest: 60s