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4 Day Split Burn

fayazi

Apr 6th 2019

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4 Day Split Burn

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 2
Day 3
Day 4

Chest & Biceps 7 exercises, 49 mins

	Barbell Bench Press	4x5 reps	rest: 60s
	Barbell Incline Bench Press	3x10 reps	rest: 60s
	Dumbbell Bench Press	3x10 reps	rest: 60s
	Dumbbell Fly	2x20 reps	rest: 60s
	Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 60s
	Barbell Curl	3x10 reps	rest: 60s
	Cable Preacher Curl	1x40 reps	rest: 60s

Quads & Hamstring 7 exercises, 49 mins

	Barbell Squat	4x5 reps	rest: 60s
	Machine Leg Press	3x10 reps	rest: 60s
	Barbell Front Squat	3x10 reps	rest: 60s
	Machine Leg Press	2x30 reps	rest: 60s
	Barbell Romanian Deadlift	4x5 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s
	Machine Leg Curl (Prone)	1x30 reps	rest: 60s

Shoulder & Triceps 8 exercises, 49 mins

	Barbell Shoulder Press	4x5 reps	rest: 60s
	Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
	Barbell Front Raise	3x10 reps	rest: 60s
	Dumbbell Lateral Raise	2x30 reps	rest: 60s
	Barbell Bench Press (Close Grip)	2x5 reps	rest: 60s
	Dumbbell Seated Tricep Press	2x12 reps	rest: 60s
	Barbell Tricep Extension	2x12 reps	rest: 60s
	Cable Shoulder Extension	1x30 reps	rest: 60s

Back, Calves & Abs 6 exercises, 41 mins

	Barbell Deadlift	4x5 reps	rest: 60s
	Barbell Bent-Over Row	3x10 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
	Cable Seated Row	2x20 reps	rest: 60s
	Machine Seated Calf Raise	3x12 reps	rest: 60s
	Calf Press On Leg Press	2x30 reps	rest: 60s

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