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Four Day Split Weightlifting ProgramCreated by amukherj
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Workout Programs → Four Day Split Weightlifting Program
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Summary
4 Workouts / 29 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
Basic Intermediate Four Day Split Program. Just started doing it and seemed like a better workout than most of the stuff that's on here. Hope you enjoy.
Workouts
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Stiff-Legged Barbell Deadlift 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floo... |
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Stiff-Legged Dumbbell Deadlift 5 sets: 10 reps, 10 reps, 10 reps, 10 reps, 10 reps Bend at your waist with your head up, back straight and knees nearly locked. Hold dumbbells at arm's length with palms facing in. Straighten up while holding the dumbbells at arm's length. Lower back ... |
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Leg Curls - Seated 5 sets: 15 reps, 15 reps, 15 reps, 15 reps, 15 reps Follow the directions on the seated leg curl machine. Exercise description by Bodybuilding.com |
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Calf Raise - Barbell, Standing 1 set: 30 reps Set a barbell on a power rack and put a block of wood or something similar nearby. Position your back under the barbell with both hands to sides, just like if you were doing squats. Position your toes... |
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Crunch 1 set: 200 reps 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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