Four Day Split

Cardio 20-25 min2-5 days a week.

Abs 1-2 times a week.
Day 1: legs (quad focus)

Back squats

Leg press

Walking lunges

Sumo squats

Leg extension

Day 2: back/bi

Warm up with assisted pull ups

Dumbbell flat bench press

Lat pull downs

Alternating hammer curls

Close grip cable row

EZ curl bar

Face pulls
Day 3: chest/tri

Chest press

Incline bench press

Assisted tricep dips

EZ curl bar front raises

Single cable pull downs

Chest flies

Day 4: legs (ham focus)


Good mornings

Kettlebell swings

Hamstring curls

Single leg cable kick backs

Take 1-2 days off a week. Give your body a rest!


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