4-day-split


4 Day Split – Back To Basics

This is a four day split that ensures that all main muscle groups will work once a week. However, smaller muscle groups such as biceps, triceps and deltoids are being worked twice a week – one time with a direct workout and another time with the larger muscle groups like back and chest.
Here is the basic outline of the split:

Monday: Back
Tuesday: Chest
Wednesday: Rest
Thursday: Legs
Friday: Arms

Monday – Back

Wide Grip Pull-ups  –  3-4 sets of 8-10 repetitions.
Deadlifts – 3-4 sets of 6-8 reps.
Barbell Rows 3 sets of 6-8 repetitions.
Cable Rows 2 sets of 10-12 repetitions.
Barbell Shrugs 3 sets of 12 repetitions.

Tuesday – Chest

– Incline Barbell Bench Press 4 sets of 8 repetitions.
– Flat Dumbbell Bench Press 3 sets of 10-12 repetitions.
– Decline Barbell Bench Press 3 sets of 10-12 reps.

Thursday – Legs

Squats – 4 sets of 10-12 repetitions.
– Straight Leg Deadlifts – 4 sets of  10-12 repetitions.
Lunges – 4 sets of 10 reps with each leg
– Standing Calf Raises 5 sets of 15-20 repetitions.

Friday – Arms and Shoulders

Narrow grip bench press – 3 sets of 10 reps
– Dips – 3 sets of 15 repetitions.
– Barbell Curls – 3 sets of 10-12 reps.
– Hammer curls – 3 sets of 10-12 repetitions.
Standing shoulder press – 4 sets of 8-10


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