4 Day - Push/Quad - Pull/Hamstrings

Workout Name : 4 Day - Push/Quad - Pull/Hamstrings

Shared By : alimzia

Information

Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 0 / 48

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Description

This workout builds on the well known push/pull split analogy.

This workout will mostly be directed towards full body workout which stimulate more muscles simultaneously. Preferably the secondary muscles involved will be those which need to be hit further down the workout anyways.

Lastly, we will look at the routine as a 2-2 (2x 2 day split). In this manner we will be able to mix up the exc for the same muscle groups in the second 2-day phase of training eg. Dumbell lateral raises in the first phase, cable laterals in the second.

The following two factors have been the motivation for creating this workout:-

- Lack of time (this routine provides stimulation of the full body in 2 working days. The next 2 days are just a repitition of splits, with different exc to stimulate the muscles slightly differently. These latter 2 days can be skipped in shortage of time)

- Lack of motivation for an individual training day for training legs (I found myself compromising on leg day training. Therefore, with this plan I have the motivation of working out major upper body groups to get me into the gym, and incorporate legs in the same workout)

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Day 1 Pull/Hamstrings
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 60 sec 10 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 10 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 10 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 10 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 10 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 10 4 Progress Chart

Shoulders

Y delt raises 60 sec 10 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 10 3 Progress Chart

Shoulders

rear delt machine 60 sec 10 3 Progress Chart
Day 2 Push/Quads
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 10 3 Progress Chart

Upper Legs

leg press machine w free weights 60 sec 10 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 10 5 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 10 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 10 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 10 3 Progress Chart
Day 3 Pull/adductors/calves
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 10 3 Progress Chart

Back

inverted ISO lateral 60 sec 10 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 60 sec 10 3 Progress Chart

Back

Seated wide grip cable row 60 sec 10 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 16 3 Progress Chart

Back

pendilever rows 60 sec 10 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 10 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 10 3 Progress Chart
Day 4 Push/Quads
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Reverse Hack Squat Reverse Hack Squat 60 sec 10 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 10 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 10 3 Progress Chart

Triceps

Dip Dip 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 10 3 Progress Chart

Triceps

Dumbbell Alternate Lying Extension Dumbbell Alternate Lying Extension 60 sec 10 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 12 3 Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 60 sec 10 3 Progress Chart