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4 Day Bodybuilding Split Routine

Try our Andro-10 Supplement or our Ec-Dbol Supplement, or even better use them both together for the Best Bodybuilding Supplement Stack

Try this sample 4 day per week bodybuilding workout.

This 4 day bodybuilding split is great for people who are looking for something new to try. For the best results, increase the weight that is used for compound exercises (ie. bench press, deadlift, squat) after each set. Always use a spotter and practice safe stretching techniques before and after weight lifting. It is important to switch up your routine once every few months in order to shock your muscles. Complete a 20 minute cardio warm up prior to weight lifting routine. Diet plays a major role in bodybuilding, so be sure to follow a great meal plan in addition to your workout routine.


Monday:
Chest and Triceps

Bench Press 4 Sets 6-8 Reps

Incline Bench Press 4 Sets 6-8 Reps

Flat Bench Flies 3 Sets 10-12 Reps

Incline Bench Flies 3 Sets 10-12 Reps

Decline Bench Flies 3 Sets 10-12 Reps

Dips 4 Sets 10-12 Reps

Skull crushers 3 Sets 10-12 Reps

Tricep Extensions 3 Sets 10-12 Reps




Tuesday:
Back and Biceps

Deadlifts 3 Sets 6-8 Reps

Lat Pulldowns 4 Sets 8-10 Reps

Pull-ups 4 Sets 10-12 Reps

Dumbbell Rows 4 Sets 8-10 Reps

Preacher Curls 4 Sets 10-12 Reps

Hammer Curls 4 Sets 10-12 Reps

Barbell Curls 4 Sets 10-12 Reps

Thursday:
Legs and Abs

Squats 4 Sets 8-10 Reps

Hack Squats 4 Sets 8-10 Reps

Leg Extensions 3 Sets 10-12 Reps

Hamstring Curls 3 Sets 10-12 Reps

Barbell Lunge 3 Sets 6-8 Reps

Weighted Calf Raises 4 Sets 10-12 Reps

Decline Weighted Sit-ups 5 Sets 20 Reps

Planks 3 Sets 45 second- one minute intervals

Leg Raises- 4 Sets 20 Reps

Friday:
Shoulders

Military Press 4 Sets 6-8 Reps

Side Lateral Raises 3 Sets 10-12 Reps

Front Later Raises 3 Sets 10-12 Reps

Reverse Dumbbell Flies 4 Sets 10-12 Reps

Dumbbell Shrugs 3 Sets 8-10 Reps

Reverse Barbell Shrugs 3 Sets 8-10 Reps


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Disclaimer: The information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.  

 

 

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