Bodybuilding 4 day workout routine

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With this routine, you will have three days rest per week and four training days total. While this sounds pretty easy, if you attack the weights with intensity, you’ll see dramatic changes. Stick to reps schemes between 6-10 for each set. You can easily modify this program to meet your specific needs by adding sets and different exercises.  

CYCLE: Four Day Split , Three Days Off

LEVEL: Intermediate

GOAL: Muscle Size

 

Monday: Chest/Biceps

Chest

	Bench Presses 3 sets warm up
	Bench Presses 3 sets
	Incline Dumbbell Bench Presses 3 sets
	Incline Flyes 3 sets

Biceps

	Barbell Curls 3 sets
	Dumbbell Curls 3 sets
	Concentration Curls 3 sets

 

Tuesday: LEGS

Hamstrings

	Seated Leg Curls 3 sets
	Stiff Leg Deadlift 3 sets

Quads

	Squats 3 sets
	Leg Press 3 sets
	Leg Extensions 3 sets

Calf

	Standing Calf Raise 3 sets
	Seated Calf Raise 2 sets

 

Wednesday: OFF

 

Thursday: Back

Back

	Pullups 3 sets for warmup
	Barbell Rows 3 sets
	One Arm Dumbbell Rows 3 sets
	Barbell Shrugs 3 sets

 

Friday: OFF

 

Saturday: Shoulders/Triceps

Shoulders

	Dumbbell Press 3 sets warmup
	Dumbbell Press 3 sets
	Front Smith Press 3 sets
	Bent Over Dumbbell Laterals 3 sets

Triceps

	Cable Pushdowns 3 sets
	Close Grip Bench Press 3 sets

 

Sunday: OFF