4 Day Split Advanced Program
- Back and Bicep
- Chest and Tricep
- Quads and Calves
- Hamstring and Shoulders
Back
| |
Sets |
Reps |
| Chin ups ( 20 – 30 minutes) |
|
|
| Seated Row or T Bar Row |
5 |
6 – 12 |
| One Arm Row |
3 |
10 |
| Lat Pulldown |
4 |
10 |
| Straight Arm Pullover |
2 |
10 |
Chin Ups
T-Bar Row
One Arm Row
Lat Pulldown
Straight Arm Pullover
Bicep
| |
Sets |
Reps |
| Straight Bar Curl |
7 |
8 – 12 |
| Alternate Dumbbell Curl |
3 |
8 – 12 |
| Upper Cable Curls or Preacher Curl |
4 |
12 |
Straight Bar Curl
Alternate Dumbbell Curl
Upper Cable Curl
OR: Preacher Dumbbell Curl
Chest
| |
Sets |
Reps |
| Bench Press |
7 |
6 – 10 |
| Incline Press |
4 |
6 – 10 |
| Flat Bench Flys or Pec Dec |
3 |
10 |
| Cable Cross Overs |
4 |
12 |
Bench Press
Incline Press
Flat Bench Flys
Pec Dec
Cable Crossovers
Tricep
| |
Sets |
Reps |
| Tricep Extensions or Skull Crushers |
7 |
8 – 12 |
| Tricep Pushdown |
5 |
8 – 12 |
| Rope Extensions |
3 |
12 |
Lying Tricep Extensions
Skull Crushers
Tricep Pushdowns
Rope Extensions
Quads
Leg Press
Squat
Hack Squat
Leg Extensions
Calves
| |
Sets |
Reps |
| Seated Calve Raises |
5 |
10 – 15 |
| Standing Calve Raises |
5 |
10– 15 |
Seated Calve Raises
Standing Calve Raises
Hamstring
| |
Sets |
Reps |
| Stiff Legged Deadlift |
7 |
8 – 12 |
| Lying Curl |
5 |
8 – 12 |
| Seated Hamstring Curl |
4 |
8 – 12 |
| Lip Stands |
2 |
8 |
Stiff Legged Dead Lift
Lying Hamstring Curl
Seated Hamstring Curl
Lip Stands
Shoulders
| |
Sets |
Reps |
| Shoulder Press |
5 |
8 – 12 |
| Side Laterals |
4 |
10 |
| Front Laterals |
4 |
10 |
Bent over Rear Laterals
or Cable Laterals |
4 |
10 |
Shoulder Press
Side Laterals
Front Laterals
Bent Over Rear Laterals
Cable Laterals
Abs
2 Sessions Per Week
5 – 10 minutes per session
Crunches
Lower Leg Lifts
