Dec 30, 2023
What do you think of my new 4 day split?
Cardio 3x a week after lifting.
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What do you think of my new 4 day split?
Cardio 3x a week after lifting.
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Here's my new 4-day split routine I'll be trying out soon
4 day split program
Monday- Chest/biceps/abs
Flat barbell bench press
Incline dumbbell bench press
Decline barbell
Fly machine
Preacher curls
Hammer curls
Cable curls
Weighted side bends
Crunches
Decline sit up
Russian twists
Tuesday-Back/triceps
Dead lifts
Bent over rows
T-bar rowsÂ
Lat pull down
Cable pushdowns
Dips
2 arm over head extensions
KickbacksÂ
Thursday-Legs
Squats
Leg press
Leg curls
leg extensions
Seated calf raises
Standing calf raises
Friday-Shoulders/abs
Military press
Lat raises
Shrugs
Plate raises
Crunches
Leg raises
Weighted sit ups
Rep range- 6-10
Sets-3-5
Rest inbetween sets- 2minutes