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Lees 4 Day SplitCreated by leeparton
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Workout Programs → Lees 4 Day Split
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Summary
4 Workouts / 19 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
4 Day Split with: 1. Chest and Biceps 2. Shoulders 3. Back and Triceps 4. Legs
Workouts
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Incline Flyes - With a Twist 3 sets: 8 reps, 8 reps, 8 reps Like the Incline Dumbbell Flyes but on the way up twist your arms so that your pinky finger face each other at the top. Exercise description by Bodybuilding.com |
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Bench Press - Barbell, Declined 2 sets: 8 reps, 8 reps Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight w... |
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Cable Crossover 2 sets: 8 reps, 8 reps Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o... |
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Push-Ups - Dumbbell 1 set: 0 reps Place two dumbbells on the ground where you would put your hands for a normal pushup. Gripping the dumbbell handles, perform the pushup motion. |
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Chin-Ups 3 sets: 8 reps, 8 reps, 8 reps Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th... |
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Dumbbell Curl - Standing 2 sets: 8 reps, 8 reps Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ... |
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Hammer Curl - Standing 2 sets: 8 reps, 8 reps With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d... |
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Preacher Curl 1 set: 0 reps Using a preacher curl bench and an EZ curl bar, make sure the seat is adjusted to the right height. When you sit, the seat should not be so low that the shoulders are elevated nor so high that you're ... |
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Bench Press - Barbell, Flat 3 sets: 8 reps, 8 reps, 8 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
Latest Users
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leepartonLee Parton from United Kingdom (John Burns) |
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