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4 day Split with Cardio


4 day split with cardio and abs on off days
by john hodgson
Monday - Back
Underhand close- grip pull- downs*
1 x 15*
1 x 12*
1 x 6-10
Bent Over Rows
1 x 12-15*
1 x 12*
1 x 6-10
Single arm dumbbell Rows
1 x 10-12*
1 x 6-10
Wide grip pull-downs
1 x 10-12*
1 x 6-10
Wide grip seated cable row
1 x 10-12*
1 x 6-10
Lower Back - Dead-lift
1 x 6-8*
1 x 6-10
Hyper-extensions
1 x 12-15
1 x 8-10 (With barbell Across neck of 30-40lbs)

Tuesday - Front,Side Rear Delts, Traps & Triceps
Seated dumbbell press
1 x 10-15*
1 x 10-12*
1 x 6
1 x 6-10
Seated dumbbell side lateral raise
1 x 10-12*
1 x 6-10
Single arm side lateral cable raise
1 x 10*
1 x 6-10
Rear Delts - Bent over dumbbell raise
1 x 10*
1 x 6-10
Seated rear delt on machine
1 x 6-10
Traps - Dumbbell shrugs
1 x 10*
1 x 6-10
Triceps pushdowns
1 x 10-12*
1 x 8-10*
1 x 6-10
Lying barbell extention (using an E-Z bar) on slight incline
1 x 10*
1 x 6-10
Standing single arm cable reverse pushdowns*
1 x 6-10*

 

Wednesday - Cardio & Abs

Thursday - Legs - Quads, Hamstring & Calves
Calves - Standing Calf Raise
1 x 12-15*
1 x 10-12*
1 x 10*
1 x 6-10 (600-700lbs)
Seated Calf raise*
1 x 10*
1 x 6-10
Calf raise performed sitting on lying leg press machine
1 x 6-10
Hamstrings - Reverse Lying leg curls
1 x 10-12*
1 x 10*
1 x 8-12
Standing leg curl
1 x 10*
1 x 10
Stiff legged deadlift
1 x 10-12*
1 x 8-10
Quads - Leg extensions
1 x 15*
1 x 12*
1 x 10-12*
1 x 10-12
Lunges
2-3 x 10-12
No warm ups just use a weight heavy enough which allows a good stretch and safe movement.

My Quads are strong and an easily responsive body part for me so occasionally I start my Quad training with leg extensions as above. Next I do Leg Press followed by squats (normal or hack squat). I do 2 warm up sets of 15reps and one working set of 10-12reps for both leg press and squats.

Friday - Chest & Biceps
Chest - Incline barbell press
1 x 10*
1 x 8*
1 x 6-10
Seated machine Press
1 x 10*
1 x 6-10
Machine flies
1 x 10-12*
1 x 6-10
Biceps - Standing dumbbell curl
1 x 10*
1 x 8-10
1 x 6-10
Seated cable preacher curl
1 x 10*
1 x 6-10
Dumbbell concentration curl
1 x 6-10
Forearm curl with a barbell (resting arms on a bench)
1 x 10*
1 x 6-10

Saturday / Sunday - Cardio

*Denotes warm-up sets. Certain exercises you will notice I do not perform a warm-up set/sets.

The Working Sets are to complete failure and where possible 1-2 forced reps will be performed and on certain exercises I may perform 1 or 2 negative reps. I may perform occasionally a drop set but only on 1 or 2 particular exercises in the work out.

The above is how I train when in my all out phase usually 4-6 weeks then I will back off and perform the same work outs but using lighter poundages, performing slightly higher rep sets but just go to failure on my working set but no forced/negatives reps or drop sets

 






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