4 Day Split - Body Parts Twice per week
General
Intermediate
Machine strength
Plan Details
The 4 Day Split - Body Parts Twice per week routine by SteveJGillis is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Four days per week split routine hitting all body parts twice per week - 4 sets per body part.
Routine detail
Day 1
Chest , Back and Arms
Est. 69 min
9 exercises
Walking
1 Set
Barbell Bench Press
5 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Day 2
Quads , Hamstring , Calves , Delts
Est. 55 min
8 exercises
Walking
1 Set
Hack Squat
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Deltoid Raise
2 Sets x 8 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Chest , Back , Arms
Est. 57 min
7 exercises
Walking
1 Set
Smith machine incline to the neck
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Machine Fly
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Day 5
Quads , Hamstring , Calves , Delts
Est. 63 min
7 exercises
Walking
1 Set
Machine Leg Press
5 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 8 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
