Scribd
Upload
887 views1 page

Day One: Chest and Biceps': Sets of 15 Reps

This document outlines a 4 day workout split focusing on different muscle groups each day: chest and biceps on day one, back and triceps on day two, legs on day three, and shoulders on day four. Each day includes a variety of exercises for the targeted muscles in 3-4 sets of 8-12 reps or to failure, along with some burnout sets at the end.

Uploaded by

jkerr435
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
887 views1 page

Day One: Chest and Biceps': Sets of 15 Reps

This document outlines a 4 day workout split focusing on different muscle groups each day: chest and biceps on day one, back and triceps on day two, legs on day three, and shoulders on day four. Each day includes a variety of exercises for the targeted muscles in 3-4 sets of 8-12 reps or to failure, along with some burnout sets at the end.

Uploaded by

jkerr435
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Day One: Chest and Biceps'

Push-ups between each exercise: x 10


Decline Barbell: 4 x 8-6-6-4
Incline Dumbbell: 3 x 12-10-8
sets of 15 reps
Incline Flys: 4 x 10-10-10-Fail
Light flat dumbbells: 4 x 8-8-6-6
Low Cables: 3 x 20

Pull-ups: 4 x Fail
EZ-bar Curls: 3 x 8-8-6
Cable Curls: 3 x 10-10-Fail, with Drop
Hammer Curls: 3 x 18-16-16
Rope Curl Burn: 1 x 40
Calf Raises 3 x 12-10-8

Day Two: Back and Triceps'


Wide-Grip Pull-ups: 3 x Fail
Roman deadlifts: 4 x 12-10-10-8
Lat Pull-downs: 4 x 12-10-10-8
One Arm Rows: 3 x 12-10-8
Machine Rows: 1 x 35
Shrugs: 4 x 20

Dips: 2 x Fail
Close-grip Barbell: 4 x 12-10-8-8
Decline Skull Crushers: 3 x 10-8-8
Triceps Push-down: 3 x 14-12-10
Rope Extensions Burns: 1 x 30

Day Three: Motherfucking Legs.


Leg Press: 4 x 12-10-10-8
Wide-leg Deadlifts: 3 x 10-10-10
Squats: 4 x 12-10-10-8
Machine Leg Extensions: 3 x 12-10-10

Machine Leg Curls: 3 x 12-10-10


Calf Raises 3 x 12-10-8
Weighted Leg Raises: 3 x 10-10-10

Day Four: Shoulders


Shoulder Press: 4 x 12-10-10-8
Arnold Press: 3 x 8-8-6
Side Raises: 3 x 10-10-10
Rear Delt Raise: 3 x 10-10-10

Spare Days: Combine Bicep/Triceps

Front barbell Raises: 4 x 10-8-8-6


Shrugs: 4 x 20

You might also like