UPPER/LOWER 4 DAY GYM BODYBUILDING SPLIT 4 DAY GYM BODYBUILDING SPLIT WORKOUT Main Goal: Build Muscle Training Level: Beginner Program Duration: 10 Weeks Days Per Week: 4 Days Time Per Workout ...

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Day 1Exercise Sets RepsUpper BodyBench Press 3 6 - 12Barbell Row 3 6 - 12Seated Overhead Dumbbell Press 3 8 - 12Pec Dec* 2 10 - 12V-Bar Lat Pull Down* 2 10 - 12Side Lateral Raise 2 10 - 15Cable Tricep Extensions* 3 8 - 12Cable Curls* 3 8 - 12*3 sec negativeDay 2Exercise Sets RepsLower BodySquats 3 6 - 12Stiff Leg Deadlifts 3 8 - 12Standing Calf Raise 3 10 - 15Leg Extensions* 2 10 - 12Leg Curl* 2 10 - 12Seated Calf Raise* 2 10 - 12Cable Crunch* 3 10 - 12Cable Pull Through w/Rope 3 10 - 12*3 sec negativeDay 5Exercise Sets RepsLower BodyLeg Press 3 10 - 20Dumbbell Stiff Leg Deadlifts 3 8 - 12Leg Press Calf Raise 3 10 - 15Hack Squat 2 8 - 12Seated Leg Curl* 2 10 - 12Seated Calf Raise* 2 10 - 12Planks 3 60 secHyperextension 3 10 - 12*3 sec negativeDay 4Exercise Sets RepsUpper BodyIncline Dumbbell Bench Press 3 8 - 12Rack Deadlifts** 3 5 - 8Military Press 3 8 - 12Machine Chest Press* 2 8 - 12Pull Ups or Machine Rows* 2 8 - 12Machine Shoulder Press* 2 8 - 12Dumbbell Curls* 3 8 - 12Machine Tricep Dip* 3 8 - 12*3 sec negative**3 - 5 off groundMUSCLEANDSTRENGTH.COMTHE TOOLS YOU NEED TO BUILD THE BODY YOU WANTStore Workouts Diet Plans Expert Guides Videos ToolsReach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives.Link to Workout: https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybuilding-workoutUPPER/LOWER 4 DAY GYM BODYBUILDINGSPLIT WORKOUTMain Goal: Build MuscleTraining Level: BeginnerProgram Duration: 10 WeeksDays Per Week: 4 DaysTime Per Workout: 45-60 MinsEquipment: Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, MachinesAuthor: Steve Shawhttps://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttps://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttps://www.muscleandstrength.com/exercises/seated-dumbbell-press.htmlhttps://www.muscleandstrength.com/exercises/pec-dec.htmlhttps://www.muscleandstrength.com/exercises/close-grip-pull-down.htmlhttps://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttps://www.muscleandstrength.com/exercises/tricep-extension.htmlhttps://www.muscleandstrength.com/exercises/cable-curl.htmlhttps://www.muscleandstrength.com/exercises/squat.htmlhttps://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.htmlhttps://www.muscleandstrength.com/exercises/bodyweight-standing-calf-raise.htmlhttps://www.muscleandstrength.com/exercises/leg-extension.htmlhttps://www.muscleandstrength.com/exercises/leg-curl.htmlhttps://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttps://www.muscleandstrength.com/exercises/cable-crunch.htmlhttps://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttps://www.muscleandstrength.com/exercises/dumbbell-stiff-leg-deadlift.htmlhttps://www.muscleandstrength.com/exercises/45-degress-calf-press.htmlhttps://www.muscleandstrength.com/exercises/hack-squat.htmlhttps://www.muscleandstrength.com/exercises/leg-curl.htmlhttps://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttps://www.muscleandstrength.com/exercises/hover.htmlhttps://www.muscleandstrength.com/exercises/hyperextension.htmlhttps://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.htmlhttps://www.muscleandstrength.com/exercises/deadlifts.htmlhttps://www.muscleandstrength.com/exercises/military-press.htmlhttps://www.muscleandstrength.com/exercises/hammer-strength-bench-press.htmlhttps://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttps://www.muscleandstrength.com/exercises/machine-row.htmlhttps://www.muscleandstrength.com/exercises/smith-machine-shoulder-press.htmlhttps://www.muscleandstrength.com/exercises/alternating-standing-dumbbell-curl.htmlhttps://www.muscleandstrength.com/exercises/tricep-dip.htmlhttps://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybuilding-workouthttps://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybuilding-workout

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