4 Day Split

Contributed by: Francis Li

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Day 1 - Shoulders & Tris

• Behind Neck Press - Smith
  3 sets × 8 reps, 1m rest
• Shoulder Press - Smith
  3 sets × 8 reps, 1m rest
• a. Upright Row - Cable
  3 sets × 8 reps, 0s rest
• b. Front Raise - Cable
  3 sets × 8 reps, 90s rest
• a. Lateral Raise - Dumbbell
  3 sets × 8 reps, 0s rest
• b. Close Grip Upright Row - EZ Curl Bar
  3 sets × 8 reps, 90s rest
• Shrug - Dumbbell
  3 sets × 15 reps, 1m rest
• a. Lying Triceps Extension - EZ Curl Bar
  3 sets × 8 reps, 0s rest
• b. Close Grip Bench Press - Smith
  3 sets × 8 reps, 2m rest
• Pushdown - Cable (Split rope handle)
  3 sets × 15 reps, 1m rest

Day 2 - Legs & Abs

• Squat - Smith
  3 sets × 8 reps, 1m rest
• Seated Leg Press - Lever
  3 sets × 8 reps, 1m rest
• Stiff-leg Deadlift - Dumbbell
  3 sets × 8 reps, 1m rest
• a. Seated Leg Curl - Lever
  3 sets × 8 reps, 0s rest
• b. Leg Extension - Lever
  3 sets × 8 reps, 90s rest
• Standing Calf Raise - Lever
  3 sets × 12 reps, 2m rest
• Crunch - Bodyweight/Weighted
  3 sets × 12 reps, 15s rest

Day 4 - Chest & Biceps

• Incline Bench Press - Dumbbell
  3 sets × 8 reps, 1m rest
• Bench Press - Dumbbell
  3 sets × 8 reps, 1m rest
• Fly - Dumbbell
  3 sets × 8 reps, 1m rest
• Standing Fly - Cable
  3 sets × 8 reps, 1m rest
• Incline Curl - Dumbbell
  3 sets × 8 reps, 1m rest
• Preacher Curl - EZ Curl Bar
  3 sets × 8 reps, 1m rest
• Curl - EZ Curl Bar
  3 sets × 12 reps, 2m rest

Day 6 - Back

• Pull-up - Bodyweight/Weighted
  6 sets × reps, 1m rest
• Bent-over Row - Smith
  3 sets × 8 reps, 1m rest
• Seated Row - Cable
  3 sets × 8 reps, 1m rest
• Pullover - Dumbbell
  3 sets × 8 reps, 90s rest
• One Arm Row - Dumbbell
  3 sets × 12 reps, 1m rest
• Standing Reverse Fly - Cable
  3 sets × 8 reps, 90s rest
• Back Extension - Lever
  3 sets × 15 reps, 1m rest