UPPER/LOWER 4 DAY GYM BODYBUILDING SPLIT 4 DAY GYM BODYBUILDING SPLIT WORKOUT Main Goal: Build Muscle Training Level: Beginner Program Duration: 10 Weeks Days Per Week: 4 Days Time Per Workout

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    14-Mar-2018

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  • Day 1Exercise Sets Reps

    Upper Body

    Bench Press 3 6 - 12

    Barbell Row 3 6 - 12

    Seated Overhead Dumbbell Press 3 8 - 12

    Pec Dec* 2 10 - 12

    V-Bar Lat Pull Down* 2 10 - 12

    Side Lateral Raise 2 10 - 15

    Cable Tricep Extensions* 3 8 - 12

    Cable Curls* 3 8 - 12

    *3 sec negative

    Day 2Exercise Sets Reps

    Lower Body

    Squats 3 6 - 12

    Stiff Leg Deadlifts 3 8 - 12

    Standing Calf Raise 3 10 - 15

    Leg Extensions* 2 10 - 12

    Leg Curl* 2 10 - 12

    Seated Calf Raise* 2 10 - 12

    Cable Crunch* 3 10 - 12

    Cable Pull Through w/Rope 3 10 - 12

    *3 sec negative

    Day 5Exercise Sets Reps

    Lower Body

    Leg Press 3 10 - 20

    Dumbbell Stiff Leg Deadlifts 3 8 - 12

    Leg Press Calf Raise 3 10 - 15

    Hack Squat 2 8 - 12

    Seated Leg Curl* 2 10 - 12

    Seated Calf Raise* 2 10 - 12

    Planks 3 60 sec

    Hyperextension 3 10 - 12

    *3 sec negative

    Day 4Exercise Sets Reps

    Upper Body

    Incline Dumbbell Bench Press 3 8 - 12

    Rack Deadlifts** 3 5 - 8

    Military Press 3 8 - 12

    Machine Chest Press* 2 8 - 12

    Pull Ups or Machine Rows* 2 8 - 12

    Machine Shoulder Press* 2 8 - 12

    Dumbbell Curls* 3 8 - 12

    Machine Tricep Dip* 3 8 - 12*3 sec negative

    **3 - 5 off ground

    MUSCLEANDSTRENGTH.COM

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    Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives.

    Link to Workout: https://www.muscleandstrength.com/

    workouts/upper-lower-4-day-gym-bodybuilding-workout

    UPPER/LOWER 4 DAY GYM BODYBUILDINGSPLIT WORKOUT

    Main Goal: Build MuscleTraining Level: BeginnerProgram Duration: 10 WeeksDays Per Week: 4 Days

    Time Per Workout: 45-60 MinsEquipment: Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines

    Author: Steve Shaw

    https://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttps://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttps://www.muscleandstrength.com/exercises/seated-dumbbell-press.htmlhttps://www.muscleandstrength.com/exercises/pec-dec.htmlhttps://www.muscleandstrength.com/exercises/close-grip-pull-down.htmlhttps://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttps://www.muscleandstrength.com/exercises/tricep-extension.htmlhttps://www.muscleandstrength.com/exercises/cable-curl.htmlhttps://www.muscleandstrength.com/exercises/squat.htmlhttps://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.htmlhttps://www.muscleandstrength.com/exercises/bodyweight-standing-calf-raise.htmlhttps://www.muscleandstrength.com/exercises/leg-extension.htmlhttps://www.muscleandstrength.com/exercises/leg-curl.htmlhttps://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttps://www.muscleandstrength.com/exercises/cable-crunch.htmlhttps://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttps://www.muscleandstrength.com/exercises/dumbbell-stiff-leg-deadlift.htmlhttps://www.muscleandstrength.com/exercises/45-degress-calf-press.htmlhttps://www.muscleandstrength.com/exercises/hack-squat.htmlhttps://www.muscleandstrength.com/exercises/leg-curl.htmlhttps://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttps://www.muscleandstrength.com/exercises/hover.htmlhttps://www.muscleandstrength.com/exercises/hyperextension.htmlhttps://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.htmlhttps://www.muscleandstrength.com/exercises/deadlifts.htmlhttps://www.muscleandstrength.com/exercises/military-press.htmlhttps://www.muscleandstrength.com/exercises/hammer-strength-bench-press.htmlhttps://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttps://www.muscleandstrength.com/exercises/machine-row.htmlhttps://www.muscleandstrength.com/exercises/smith-machine-shoulder-press.htmlhttps://www.muscleandstrength.com/exercises/alternating-standing-dumbbell-curl.htmlhttps://www.muscleandstrength.com/exercises/tricep-dip.htmlhttps://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybuilding-workouthttps://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybuilding-workout