Workout

4 Day Split Program

Cardio = 45min-1hr

 

Day 1

 

Order

Exercise (Chest)

Method

1

Incline Press

Dumbells

2

Incline Flyes

Dumbells

3

Pectoral Flyes

Machine

4

Front Raises

Cables

5

Side Laterals

Dumbells

6

Rear Delts

Cables

7

Chest Press

Barbells

Day 2

 

Exercise (Back)

Method

1

Chin Ups

Machine (Gravatron)

2

T-Bar Rows

Machine 

3

Cable Rows

Machine 

4

One Arm Rows

Dumbells

5

Wide Pull Downs

Machine

6

Reverse Pull Downs

Machine

Day 3

 

Exercise (Legs)

Method

1

Squats

Barbells

2

Lunges

Machine

3

Leg Press

Machine

4

Leg Extentions

Machine

5

Leg Curls

Machine

6

Seated Calves

Machine

Day 4

 

Exercise (Arms)

Method

1

Curls

Barbells

2

Alternate Curls

Dumbells

3

Preacher Curls

Barbells

4

Close Grip Bench Press

Barbells

5

Kickbacks

Dumbells

6

Pressdowns

Machine