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4 Day Split

Contributed by: Francis Li

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    Day 1 - Shoulders & Tris

  • Behind Neck Press - Smith
    3 sets × 8 reps, 1m rest
  • Shoulder Press - Smith
    3 sets × 8 reps, 1m rest
    • a. Upright Row - Cable
      3 sets × 8 reps, 0s rest
    • b. Front Raise - Cable
      3 sets × 8 reps, 90s rest
    • a. Lateral Raise - Dumbbell
      3 sets × 8 reps, 0s rest
    • b. Close Grip Upright Row - EZ Curl Bar
      3 sets × 8 reps, 90s rest
  • Shrug - Dumbbell
    3 sets × 15 reps, 1m rest
    • a. Lying Triceps Extension - EZ Curl Bar
      3 sets × 8 reps, 0s rest
    • b. Close Grip Bench Press - Smith
      3 sets × 8 reps, 2m rest
  • Pushdown - Cable (Split rope handle)
    3 sets × 15 reps, 1m rest

    Day 2 - Legs & Abs

  • Squat - Smith
    3 sets × 8 reps, 1m rest
  • Seated Leg Press - Lever
    3 sets × 8 reps, 1m rest
  • Stiff-leg Deadlift - Dumbbell
    3 sets × 8 reps, 1m rest
    • a. Seated Leg Curl - Lever
      3 sets × 8 reps, 0s rest
    • b. Leg Extension - Lever
      3 sets × 8 reps, 90s rest
  • Standing Calf Raise - Lever
    3 sets × 12 reps, 2m rest
  • Crunch - Bodyweight/Weighted
    3 sets × 12 reps, 15s rest

    Day 4 - Chest & Biceps

  • Incline Bench Press - Dumbbell
    3 sets × 8 reps, 1m rest
  • Bench Press - Dumbbell
    3 sets × 8 reps, 1m rest
  • Fly - Dumbbell
    3 sets × 8 reps, 1m rest
  • Standing Fly - Cable
    3 sets × 8 reps, 1m rest
  • Incline Curl - Dumbbell
    3 sets × 8 reps, 1m rest
  • Preacher Curl - EZ Curl Bar
    3 sets × 8 reps, 1m rest
  • Curl - EZ Curl Bar
    3 sets × 12 reps, 2m rest

    Day 6 - Back

  • Pull-up - Bodyweight/Weighted
    6 sets × reps, 1m rest
  • Bent-over Row - Smith
    3 sets × 8 reps, 1m rest
  • Seated Row - Cable
    3 sets × 8 reps, 1m rest
  • Pullover - Dumbbell
    3 sets × 8 reps, 90s rest
  • One Arm Row - Dumbbell
    3 sets × 12 reps, 1m rest
  • Standing Reverse Fly - Cable
    3 sets × 8 reps, 90s rest
  • Back Extension - Lever
    3 sets × 15 reps, 1m rest