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4 Day Split Routine Plan
Day 1: Cheast, biceps, calves. Day 2: Back, abs.
Day 3: Legs, calves. Day 4: Shoulders, triceps, abs
Day 1
Exercise
Dumbbell Bench Press * >20
Incline Hammer Press
Machine Flyes
Cable Crossover
Seated alternate Dumbbel Curls
Standing Barbell Curls
Preacher or Hammer Curls
Donkey Calf Raises
Seated Calf Raises
Sets
5
4
3
2
3
3
2
4
4
Reps
10, 8, 6, 4, 12
8-10
10-12
12
8-10
10, 8, 6
8
20
15-20
Day 2
Exercise
Wide-Grip Pull-Down
Hammer Row
Close-Grip Pull-Down
Cable Row
Regular Crunches
Decline Crunches (twist)
Hanging Knee Raise (twist)
Sets
4
4
3
3
4
4
4
Reps
10
8-10
8
10
15-20
15-20
15-20
Day 3
Exercise
Single Leg Curl
Squats *
Hack Squats
Leg Press
Lying Leg Curl
Stiff-leg Deadlifts
Standing Calf Raises
Sets
4
5
4
4
4
4
5
Reps
12
6-12
10
10
10
10-12
15-20
Day 4
Exercise
Behind the neck Presses *
Barbell military Presses
Machine Lateral Raises
Rear-delt machine flyes
Dumbbel Shrugs
Lying French Press
Triceps Pressdown
Rope Pushdown
Machine Crunches (seated)
Sets
4
3
3
4
3
4
3
3
4
Reps
10
10
10
10
8-10
8-12
10
10
15-20
* (One warm-up)
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