Exercise. Sets. Reps. Back and Biceps. Deadlift. 2. 5. One Arm Dumbbell Row. 3. 8 - 12. Wide Grip Pull Up or Lat Pull Down. |
Page 1. Day 1. Exercise. Sets. Reps. Upper Body. Bench Press. 3. 6 - 12. Barbell Row. 3. 6 - 12. Seated Overhead Dumbbell Press. |
If you want a simple but effective 4 day full body workout routine designed for muscle growth, this page will show you what to do. |
4 Day Split Workout | PDF | Weight Training - Scribd www.scribd.com › document › 4-day-split-workout
4 Day Split Workout · Chest Barbell bench 3 10-12 1 min. press · Biceps Barbell curls 3 10-12 1 min · Alternate 3 10-12 1 min. dumbbell curls · Legs Barbell squats ... |
This 4 day workout routine splits training into a 4 day split, working two muscle groups per day over 4 days to allow for optimal rest and recovery. |
Workout A: * Bench Press: 3 sets x 5-8 reps * Reverse Grip Lat Pulldown: 3 sets x 8-12 reps * Squat: 3 sets x 5-8 reps * Leg Curl: 3 sets x 12-15 reps * ... |
Drop the full-body portion and just do the focus muscle group work. • Split the workout in half and do the focus muscle group work in one workout (e.g. morning) ... |
20 янв. 2022 г. · Two types 4 Day Full Body Workout Routine With PDF - the first is for those who want to beef up mass, while the second is for weight watchers. |
Gym workout plan - 4 day split · 1. Squats - 4 sets x 8-10 repetitions · 2. Deadlift - 4 sets x 8-10 repetitions · 3. Lunges - 3 sets x 12-15 repetitions per leg. |
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