4 Day Bodybuilding Split Routine
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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
