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
