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4 day split focuses on working the upper body and lower body proportionally.
Smith Machine Squat
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5x8 reps |
rest: 60s
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Barbell Overhead Squat
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3x8 reps |
rest: 60s
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Smith Machine Front Squat
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4x8 reps |
rest: 60s
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Smith Machine Lunge
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5x8 reps |
rest: 60s
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Calf Press on Leg Press Machine
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3x30 reps |
rest: 60s
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Seated Calf Raise
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3x30 reps |
rest: 60s
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Smith Machine Reverse Calf Raises
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3x30 reps |
rest: 60s
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Plank
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2x1 reps |
rest: 60s
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Parallel Bar Leg Raise
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1x25 reps |
rest: 60s
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Exercise Ball Crunch
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1x25 reps |
rest: 60s
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Medicine Ball Decline Two Arm Overhead Throw
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1x25 reps |
rest: 60s
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Barbell Ab Rollout on Knees
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1x25 reps |
rest: 60s
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Seated Leg Curl
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5x8 reps |
rest: 60s
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Leg Extensions
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5x8 reps |
rest: 60s
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Smith Machine Lunge
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4x8 reps |
rest: 60s
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Leg Press
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5x8 reps |
rest: 60s
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Calf Press On Leg Press
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3x30 reps |
rest: 60s
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Seated Calf Raise
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3x30 reps |
rest: 60s
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Smith Machine Calf Raise
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3x30 reps |
rest: 60s
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Decline Bench Cable Crunch
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1x25 reps |
rest: 60s
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Decline Bench Leg Raise
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1x25 reps |
rest: 60s
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Dumbbell Sit Up On Exercise Ball
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1x25 reps |
rest: 60s
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Plank
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2x1 reps |
rest: 60s
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Smith Machine Shoulder Press
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5x8 reps |
rest: 60s
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Smith Machine Shrug
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5x8 reps |
rest: 60s
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Weighted Pull Ups
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5x8 reps |
rest: 60s
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Smith Machine Bent Over Row
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5x8 reps |
rest: 60s
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Barbell Bench Press
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5x8 reps |
rest: 60s
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Smith Machine Incline Bench Press
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5x8 reps |
rest: 60s
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Dumbbell Bent Arm Pullover
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4x8 reps |
rest: 60s
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Barbell Curl
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6x8 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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6x8 reps |
rest: 60s
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Barbell Behind The Back Wrist Curl
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6x8 reps |
rest: 60s
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Wide Grip Lat Pulldown
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5x8 reps |
rest: 60s
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Hyperextensions - Back Extensions
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5x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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5x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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5x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 60s
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Dumbbell Standing Alternate Front Raises
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4x8 reps |
rest: 60s
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Cable Incline Press
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3x8 reps |
rest: 60s
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Cable Incline Fly
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3x8 reps |
rest: 60s
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Barbell Preacher Curl
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4x8 reps |
rest: 60s
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Cable Triceps Pushdown
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4x8 reps |
rest: 60s
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Barbell Palms Up Wrist Curl Over A Bench
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5x8 reps |
rest: 60s
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