Ian Four Day

Four day full body split

Contributed by: Ian

Save Routine

Workout A

• Bench Press - Dumbbell
  7 sets × 7 reps, 45s rest
• Upright Row - Dumbbell
  7 sets × 7 reps, 45s rest
• Bicep Curl - Dumbbell
  7 sets × 7 reps, 45s rest
• Seated Row - Cable
  4 sets × 15 reps, 45s rest

Workout B

• Squat - Dumbbell
  7 sets × 7 reps, 45s rest
• Lat Pulldown - Cable
  7 sets × 7 reps, 45s rest
• Calve Raises - Dumbbell
  7 sets × 7 reps, 45s rest
• Front Raise - Dumbbell
  4 sets × 15 reps, 45s rest

Workout C

• Shoulder Press - Dumbbell
  7 sets × 7 reps, 45s rest
• Incline Bench Press - Dumbbell
  7 sets × 7 reps, 45s rest
• Crunch - Bodyweight/Weighted
  7 sets × 7 reps, 45s rest
• Swing - Dumbbell
  4 sets × 15 reps, 45s rest

Workout E

• Cardio - Intensity 3 High, 70% To 80% Mhr
  1 sets × 1 reps, 0s rest

Workout D

• Bent-over Row - Dumbbell
  7 sets × 7 reps, 45s rest
• Stiff-leg Deadlift - Dumbbell
  7 sets × 7 reps, 45s rest
• Skull Crushers Flat - Dumbbell
  7 sets × 7 reps, 45s rest
• Incline Fly - Dumbbell
  4 sets × 15 reps, 45s rest