4 Day Routine

For information purposes only. Exercise at your own risk

Always consult a doctor before undertaking a new exercise routine. If perform incorrectly these exercises could result in injury or death.


3 Day Split - Mass

Exercise at your own risk. Leave at least 1 day in between workouts. Adopt this routine for a maximum of 6 weeks before changing it.


Day 1

Barbell Bench Press 3 sets of 8 Reps

Squats 3 sets of 8 Reps

Chin Ups 3 sets of 8 Reps

One Arm Row 3 sets of 10 Reps (10 on each arm)

Crunches


Day 2

Deadlifts 4 sets of 6 reps

Weighted Dips 3 sets of 8 Reps

Hang Cleans 3 sets of 6 Reps

Barbell Row 3 sets of 10 Reps

Leg Raises


Day 3

Millitary Press 2 sets of 10 Reps

Dumbell Shoulder Press 2 sets of 6 Reps

Leg Press 3 sets of 8 Reps

Lat Pull Down 3 sets of 8 Reps

Back Extensions