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The 4 Day Muscle Mass Split
When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller.
Monday :
- This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics.
Tuesday :
- On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles.
Wednesday :
- Arms days are important on building size and strength through explosive moments and heavy weight.
Thursday :
- Rest day to prepare for weekend of heavy shoulders/back/chest/arms
Friday :
- It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look.
Saturday :
- Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina.
Sunday :
- Rest
This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set.
You can also set this routine to either a Day of the Week type of routine or Numerical Day based.
Barbell Bench Press
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4x10 reps |
rest: 60s
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Cable Lower Chest Raise
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4x10 reps |
rest: 60s
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Barbell Incline Bench Press (Reverse Grip)
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4x10 reps |
rest: 60s
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Cable Cross-Over
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4x10 reps |
rest: 60s
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Dumbbell Around the World
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4x10 reps |
rest: 60s
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Elevated Push-Up
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4x10 reps |
rest: 60s
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Cable Preacher Curl
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4x10 reps |
rest: 60s
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Cable Reverse Curl
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4x10 reps |
rest: 60s
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Dumbbell One-Arm Preacher Curl
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4x10 reps |
rest: 60s
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Machine Inverted Row
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4x10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x10 reps |
rest: 60s
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Cable Shoulder Extension
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4x10 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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4x10 reps |
rest: 60s
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Cable Seated Row
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4x10 reps |
rest: 60s
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Pull-Up
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4x10 reps |
rest: 60s
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Cable One-Arm Lat Pulldown
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4x10 reps |
rest: 60s
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Cable Front Raise
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4x10 reps |
rest: 60s
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Cable Shoulder Press
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4x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
|
4x10 reps |
rest: 60s
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Cable Cross-Over
|
4x10 reps |
rest: 60s
|
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Cable Lower Chest Raise
|
4x10 reps |
rest: 60s
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Barbell Incline Bench Press
|
4x10 reps |
rest: 60s
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Barbell Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Fly
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4x10 reps |
rest: 60s
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Bench Push-Up
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3x30 reps |
rest: 75s
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Barbell Squat
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4x10 reps |
rest: 60s
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Barbell Lunge
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4x10 reps |
rest: 60s
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Machine Leg Extension
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4x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x10 reps |
rest: 60s
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Dumbbell Plie Squat
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4x10 reps |
rest: 60s
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Cable Shoulder Extension
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4x10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x10 reps |
rest: 60s
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Cable Lateral Raise
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3x10 reps |
rest: 60s
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