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    ChrisLowe
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    This document outlines a 4 day per week workout split focusing on different muscle groups each day. Day 1 is chest, arms, and forearms with exercises like flat bench press and barbell curls. Day 2 is core and abs with crunches and leg raises. Day 3 is back and shoulders featuring exercises such as barbell rows and shoulder presses. Day 4 completes the split with legs, arms, and compound lower body movements like squats and lunges. Each muscle group is trained with 3-4 exercises consisting of 3-4 sets of 8-25 reps depending on the movement.

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    This document outlines a 4 day per week workout split focusing on different muscle groups each day. Day 1 is chest, arms, and forearms with exercises like flat bench press and barbell curls. Day 2 is core and abs with crunches and leg raises. Day 3 is back and shoulders featuring exercises such as barbell rows and shoulder presses. Day 4 completes the split with legs, arms, and compound lower body movements like squats and lunges. Each muscle group is trained with 3-4 exercises consisting of 3-4 sets of 8-25 reps depending on the movement.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    31 views2 pages

    Workout

    Uploaded by

    ChrisLowe
    This document outlines a 4 day per week workout split focusing on different muscle groups each day. Day 1 is chest, arms, and forearms with exercises like flat bench press and barbell curls. Day 2 is core and abs with crunches and leg raises. Day 3 is back and shoulders featuring exercises such as barbell rows and shoulder presses. Day 4 completes the split with legs, arms, and compound lower body movements like squats and lunges. Each muscle group is trained with 3-4 exercises consisting of 3-4 sets of 8-25 reps depending on the movement.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 2

    Sunday: Chest/Arms/Forearms

    Flat Dumbbell Bench Press: 3 sets of 8-12 reps


    Incline Barbell Bench Press: 3 sets of 12 reps
    Pushups: 3 sets to failure
    Incline Dumbbell Flyes: 2 sets of 15 reps
    Barbell Curls: 4 sets of 8-12 reps
    Lying Triceps Extensions: 4 sets of 8-12 reps
    Machine Preacher Curls: 3 sets of 15 reps
    Triceps Rope Pusho!n: 3 sets of 15 reps
    Behin the Bac" Barbell #rist Curls: 4 sets of 15 reps
    Monday: !!"/A#s
    Crunches: 4 sets of 25 reps
    Leg Raises: 4 sets of 15 reps
    Cable Crunches: 4 sets of 2$ reps
    $IIT
    "uesday: %a&'/Shoulders
    %rnol Press: 3 sets of 8 reps
    &ie Dumbbell Raise: 4 sets of 12 reps
    Lying Rear Delt Raises: 3 sets of 12 reps
    Pullups or #ie'(rip Pullo!ns: 4 sets of 12-15 reps
    )*erhan (rip Barbell Ro!: 3 sets of 8-12 reps
    Close'(rip Pullo!ns: 4 sets of 12-15 reps
    Barbell &hrugs: 4 sets of 12 reps
    (ednesday: !!"/A#s
    Crunches: 4 sets of 25 reps
    Leg Raises: 4 sets of 15 reps
    Cable Crunches: 4 sets of 2$ reps
    $IIT
    "hursday: )e*s/Arms
    Barbell Full &+uats: 4 sets of 12 reps
    Freehan ,ump &+uat: 2 sets of 25 reps
    Barbell Lunge: 3 sets of 12 reps+ ea&h le*
    Bench Dips: 4 sets of 12-15 reps
    Preacher Curls: 4 sets of 12-15 reps
    Dumbbell )ne'%rm Triceps Extension: 3 sets of 15 reps+ ea&h arm
    %lternate Dumbbell Curl: 3 sets of 12 reps+ ea&h arm

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