Uncategorized

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

Pushups
Day 4: legs (ham focus)

Deadlifts

Good mornings

Kettlebell swings

Hamstring curls

Single leg cable kick backs

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

  

Advertisements

2 thoughts on “Four Day Split

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s