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4 Day Workout Program
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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Disclaimer: This information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). These products are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.