`Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
4
Equipment Required:
Barbell, Cables, Dumbbells, Machines, Other
Target Gender:
Male & Female
Author:
Sean Sullivan
Workout Description
Calf and ab work can be done twice a week and just pick one exercise and do 5-6 sets of as many reps as you can do. The rest between sets is 60-90 seconds and do a few warm-up sets. Try to keep the same weight all 6 sets, but you may lose a rep or two at the end. For example set 1-4 you get the 6 reps, set five 5 reps and the last set 4. Just try to pick a good weight and don’t lower it even if it means 2-3 reps total.
Day 1 – Chest, Shoulders and Triceps
Chest
Exercise Sets Reps
Incline Bench Press 6 6
Dumbbell Bench Press 6 6
Shoulders
Exercise Sets Reps
High Pulls (Wide grip, pull to forehead) 4 4
Heavy Dumbbell Lateral Raise (One arm at a time) 3 8
Triceps
Exercise Sets Reps
Cable Tricep Extension 4 10
Day 2 – Legs
Quads
Exercise Sets Reps
Leg Press 6 6
Squats 6 6
Hack Squats 6 6
Hamstrings
Exercise Sets Reps
Leg Curls 5 8
Quads
Exercise Sets Reps
Leg Extensions 4 10
Day 3 – Back and Biceps
Back
Exercise Sets Reps
Reverse Grip Barbell Row 6 6
Medium Grip Lat Pull Down 6 6
Deadlift 6 6
Biceps
Exercise Sets Reps
Barbell Curl 6 6
Preacher Curl 6 6
Day 4 – Legs
Legs
Exercise Sets Reps
Barbell Lunge 6 6
Seated Leg Curls 6 6
Wide Stance Squats (Toes pointed out) 6 6
Dumbbell Stiff Leg Deadlift 6 6
Step Ups (High bench or aerobic step) 6 6