4 Day Split

Day 1- Back, rear-delts, neck

• Pull-ups, 3 sets, 10-15 reps

• Lat pulldowns, 3 sets 8-12 reps

• Rows- 4 sets, 6-12 reps

• Pullovers, 2 sets, 8-12 reps

• Rear-delt flys, 4 sets, 10-15 reps

• Neck Curls, 3 sets, 10-20 reps

Day 2- Legs,Traps, Abs

• Calf raises, 6 sets, 10-20 reps

• Seated Hamstring curls, 2-3 sets, 10-20 reps

• Barbell squats, 3 sets, 6-15 reps

• Leg extensions, 3 sets, 8-15 reps

• Lunges superset with Trap shrugs, 2 sets 10-20 reps each

• Dumbbell Romanian Deadlifts, 2-3 sets, 8-14 reps

• Hanging leg raises, 3-4 sets, 10-20 reps

Day 3- Biceps, Triceps, Shoulders (front), Forearms

• Seated shoulder press, 3 sets, 8-12 reps

• Standing alternating bicep curls, 4 sets, 8-12 reps

• Preacher curl, 3 sets, 8-12 reps

• Tricep pushdowns, 4 sets, 8-14 reps

• Skull crushers, 3 sets, 8-14 reps

• Forearm curls-reverse curls, 6 sets 8-12 reps

Day 4- Chest, shoulders (side and reardelts)

• Incline barbell bench press, 3 sets, 8-12 reps

• Incline Dumbbell bench press, 2-3 sets, 8-12 reps

• Chest flys (preference), 3 sets, 8-15 reps

• Lateral raises, 4 sets, 8-15 reps

• Rear-delt flys, 3 sets, 8-12 reps