4 Day Split
Please also remember that each exercise must have a full strict movement,
No cheating, and use a weight that you can actually train properly with.
Each set to failure as its all about the intensity
| 4 Day Split Routine | 3 Sets 8-12 Reps |
| Monday | |
| Chest Incline Bench Decline Bench Flat Bench Fly's Pull Overs | Bis EZ Curls 21's Cable Curls Hammer Curls
|
| Tuesday | |
| Back Low Pulley Row Wide Low Pulley Row Narrow Pull Downs Narrow Pull Ups Wide | Tris (Super Set) Narrow & Wide Press Downs Skull Crushers Kick Backs |
| Wednesday | |
| Legs Leg Extensions Hack Squats Incline Leg Press Hamstring Curls Calf Raises (Point Feet In & Out) | Shoulders Shoulder Press Side Laterals Cables Front Bar Raise Rears Upright Rows
|
| Friday | |
| Biceps Hammer Curls Barbell Curls EZ Bar culs
| Triceps Kick Backs Behind Head Dumbells Close Grip Bench
|