4 Day Split Workout

• Warm up with cardio for 5-10 minutes.
• Stretches and flexibility exercises for 5-10 minutes.
• Stretch the worked muscles at the end of the workout, and cool down 5-10 minutes.
• Abdominals on Monday and Thursday

Daily Workout Schedule:

Monday - Shoulders and Triceps
Shoulders
Exercise	Sets	Reps
Smith Machine Shoulder Press	4	12,10,8,6
Dumbbell Lateral Raise	4	12,10,8,6
Dumbbell Reverse Fly	4	12,10,8,6
Dumbbell Shrugs	4	12,10,8,6
Triceps
Exercise	Sets	Reps
Lying Tricep Extension	3	10,8,6
One Arm Cable Extension	3	10,8,6
One Arm Dumbbell Extension	3	10,8,6

Tuesday - Back
Back
Exercise	Sets	Reps
Wide Grip Pull Up	4	12,10,8,6
Close Grip Pull Down	4	12,10,8,6
One Arm Dumbbell Row	4	12,10,8,6
Bent Over Barbell Row	4	12,10,8,6

Wednesday - Rest Day

Thursday - Chest and Biceps
Chest
Exercise	Sets	Reps
Incline Dumbbell Bench Press	4	12,10,8,6
Barbell Bench Press	4	12,10,8,6
Incline Dumbbell Flys	4	12,10,8,6
Cable Crossovers	4	12,10,8,6
Biceps
Exercise	Sets	Reps
Incline Dumbbell Curl	3	10,8,6
Preacher Curl	3	10,8,6
Standing Hammer Curl	3	10,8,6

Friday - Legs
Quads, Hamstrings & Glutes
Exercise	Sets	Reps
Squat	4	12,10,8,6
45 Degree Leg Press	4	12,10,8,6
Leg Extension	4	12,10,8,6
Stiff Legged Deadlifts	4	12,10,8,6
Calves
Exercise	Sets	Reps
Seated calf Raise	3	10,8,8
Standing Calf Raise	3	15,12,10

Saturday and Sunday - Rest Days