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  • Pro4dayssplit 210819 055249

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    shri kanth
    7 views37 pages
    This document outlines a 4-day split workout program that focuses on different muscle groups each day. Day 1 works the chest, back, shoulders and biceps/triceps. Day 2 focuses on legs. Day 3 repeats the exercises from Day 1. Day 4 again focuses on legs. Each exercise lists sets and reps to perform, with many exercises done as supersets for efficiency. The 4-day split allows muscle groups to recover while working other groups for a full body routine.

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    PRO4DAYSSPLIT-210819-055249

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    This document outlines a 4-day split workout program that focuses on different muscle groups each day. Day 1 works the chest, back, shoulders and biceps/triceps. Day 2 focuses on legs. Day 3 repeats the exercises from Day 1. Day 4 again focuses on legs. Each exercise lists sets and reps to perform, with many exercises done as supersets for efficiency. The 4-day split allows muscle groups to recover while working other groups for a full body routine.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    7 views37 pages

    Pro4dayssplit 210819 055249

    Uploaded by

    shri kanth
    This document outlines a 4-day split workout program that focuses on different muscle groups each day. Day 1 works the chest, back, shoulders and biceps/triceps. Day 2 focuses on legs. Day 3 repeats the exercises from Day 1. Day 4 again focuses on legs. Each exercise lists sets and reps to perform, with many exercises done as supersets for efficiency. The 4-day split allows muscle groups to recover while working other groups for a full body routine.

    Copyright:

    © All Rights Reserved
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    Flag for inappropriate content
    of 37

    PRO

    4 - Days split
    DYNAMIC
    STRETCHES
    BENCH PRESS
    ( 3*15 )
    INNER PEC FLIES /
    BUTTERFLIES( 3*15 )
    DEAD LIFT
    ( 3*15 )
    LAT
    PULLDOWN
    ( 3*15 )
    SHOULDER PRESS SUPERSET WITH SIDE RAISES
    ( 3*15 )
    REAR DELT RAISES SUPERSET WITH
    DUMBBELL FRONT RAISES
    ( 3*15 )
    INCLINE BICEP CURLS SUPERSET WITH
    TRICEPS PUSHDOWN
    ( 3*15 )
    HAMMER CURLS SUPERSET WITH OVERHEAD DUMBBELL
    TRICEPS EXTENSION
    ( 3*15 )
    DYNAMIC
    STRETCHES
    WEIGHTED SQUATS
    ( 4*15 )
    LEG PRESS
    ( 3*12-15 )
    LEG EXTENTION
    ( 3*12-15 )
    HAMSTRING CURLS
    ( 3*12-15 )
    WALL SIT
    ( 3* FAILURE )
    CALF RAISES
    ( 3*12-15 )
    DYNAMIC
    STRETCHES
    INCLINE BENCH PRESS
    ( 3*15 )
    CABEL CROSS OVER OR INNER PEC FLIES
    ( 3*15 )
    BARBELL ROWS
    ( 3*15 )
    REVERSE GRIP LAT PULLDOWN / PULLUPS
    ( 3*15 )
    SHOULDER PRESS SUPERSET WITH SIDE RAISES
    ( 3*15 )
    SHRUGS
    ( 3*15 )
    PREACHER CURLS SUPERSET
    WITH TRICEP DIBS
    ( 3*15 )
    BARBELL BICEP CURLS SUPERSET WITH
    DUMBBELL SKULL CRUSHER
    ( 3*15 )
    DYNAMIC
    STRETCHES
    WEIGHTED SQUATS
    ( 4*15 )
    LEG PRESS
    ( 3*12-15 )
    LEG EXTENTION
    ( 3*12-15 )
    HAMSTRING CURLS
    ( 3*12-15 )
    WALL SIT
    ( 3* FAILURE )
    CALF RAISES
    ( 3*12-15 )

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