4 Day Split

wes 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 intensitycharlayne 2





4 Day Split Routine   3 Sets 8-12 Reps 


Incline Bench

Decline Bench

Flat Bench


Pull Overs


EZ Curls


Cable Curls

Hammer Curls




Low Pulley Row Wide

Low Pulley Row Narrow

Pull Downs Narrow

Pull Ups Wide


(Super Set)

Narrow & Wide Press Downs

Skull Crushers

Kick Backs



Leg Extensions

Hack Squats

Incline Leg Press

Hamstring Curls

Calf Raises

(Point Feet In & Out)


Shoulder Press

Side Laterals Cables

Front Bar Raise


Upright Rows




Hammer Curls

Barbell Curls

EZ Bar culs





Kick Backs

Behind Head Dumbells

Close Grip Bench