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.

4 Day Split (4 sessions per week) - Bodybuilding

Day 1

Barbell Bench Press 3 sets of 10 Reps

Incline Dumbell Bench Press - 3 sets of 8 Reps

Parallel Bar Dips - 2 sets of 12 Reps

Dumbell Flys - 2 sets of 15 Reps

Single Arm Tricep Push Down - 1 set of 12 Reps

French Press - 1 set of 15 Reps

Crunches 2 sets of 20 Reps


Day 2

Chin Ups 2 sets of 12 Reps

Lat Pull Down 2 sets of 10 Reps

One Arm Row 3 sets of 12 Reps

Machine Row 2 sets of 8 Reps

Seated Alternate Dumbell Bicep Curl 2 sets of 16 Reps

Concentration Curl 1 set of 12 Reps

Dorsal Raises 2 sets of 15 Reps


Day 3

Dumbell Shoulder Press 3 sets of 10 Reps

Lateral Raise 2 sets of 12 Reps

Front Raise 1 set of 12 Reps

Upright Row 2 Sets of 12 Reps

Lateral Extensions 2 sets of 10 Reps


Day 4

Squats 3 sets of 12 Reps

Leg Press 2 sets of 10 Reps

Leg Extension 2 sets of 15 Reps

Leg Curl 2 sets of 12 Reps

Standing Calf Raise 1 set of 30 Reps

Seated Calf Raise 1 set of 20 Reps

Hanging Leg Raises 2 sets of 15 Reps