Workout
4 Day Split Program
Cardio = 45min-1hr
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| Day 1 |
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Order |
Exercise (Chest) |
Method |
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1 |
Incline Press |
Dumbells |
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2 |
Incline Flyes |
Dumbells |
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3 |
Pectoral Flyes |
Machine |
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4 |
Front Raises |
Cables |
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5 |
Side Laterals |
Dumbells |
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6 |
Rear Delts |
Cables |
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7 |
Chest Press |
Barbells |
| Day 2 |
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Exercise (Back) |
Method |
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1 |
Chin Ups |
Machine (Gravatron) |
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2 |
T-Bar Rows |
Machine |
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3 |
Cable Rows |
Machine |
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4 |
One Arm Rows |
Dumbells |
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5 |
Wide Pull Downs |
Machine |
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6 |
Reverse Pull Downs |
Machine |
| Day 3 |
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Exercise (Legs) |
Method |
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1 |
Squats |
Barbells |
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2 |
Lunges |
Machine |
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3 |
Leg Press |
Machine |
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4 |
Leg Extentions |
Machine |
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5 |
Leg Curls |
Machine |
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6 |
Seated Calves |
Machine |
| Day 4 |
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Exercise (Arms) |
Method |
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1 |
Curls |
Barbells |
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2 |
Alternate Curls |
Dumbells |
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3 |
Preacher Curls |
Barbells |
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4 |
Close Grip Bench Press |
Barbells |
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5 |
Kickbacks |
Dumbells |
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6 |
Pressdowns |
Machine |