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The Ultimate 4 Day SplitCreated by windsurferdagg
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Workout Programs → The Ultimate 4 Day Split
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Summary
4 Workouts / 17 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
A program designed to work all muscle groups. Day 1 is Chest, Lats and Abdominals Day 2 is Shoulders, Traps and Abdominals Day 3 is Legs and Abdominals Day 4 is Arms
Workouts
Description
First day of the 4 day split. Working your chest, lats and abdominals
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Bench Press - Barbell, Flat 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... |
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Flyes - Cable, Inclined Bench This is like the flat bench flye, except you are lying on a low incline bench (about 30 degrees). Hold the handles above the top portion of your chest with your arms almost straight. You should keep a... |
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Lat Pulldown - Cable, Alternating Use a functional trainer or cable trainer for this exercise. Have a seat on a stability ball facing the cables. Grab a hold of the handles and lean back slightly. Keeping your abdominal tight pull one... |
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Cable Pulls - Alternating Stand facing a cable machine with handles at a wide grip. Grab both handles and take a few steps back. Bend your knees slightly and lean back. Pull one arm reaching your elbow back as far as you can, ... |
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Crunch Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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Plate Twist Works more of your obliques. Sit on the floor and hold a plate out in front of your abdominals with your arms slightly bent. Lean back slightly with your upper body and elevate your legs off the floor... |
Latest Users
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wingnutJeff Kilborn from Boston, Massachusetts (Cambridge, MA) |
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andyclarkleAndrew Clark from United States |
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onebigmesMartin Stachowicz from United States |
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arkhan4Abdul Khan from East Meadow, New York |
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ryanmuhlbauerRyan Muhlbauer from Saint Louis PArk, Minnesota (Lifetime Fitness St. Louis Park, MN) |
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