January 14, 2013 · by · in , ,

0 Flares Twitter 0 Facebook 0 Google+ 0 Pin It Share 0 Email -- Filament.io Made with Flare More Info'> 0 Flares Workout Type : 4 Day Split Workout Routine Workout Goal: Build Muscle Workout Tips: 1. Warm up to avoid injury 2. Always use correct form 3. Constantly overload the muscles 4. Limit rest periods between sets 5. Adjust sets and reps according to goal – Monday DAY 1     CHEST SETS REPS Flat Bench Press 3-4 10 Incline Dumbbell Press 3-4 10 Decline Flyes 3-4 10-12 Dips 3-4 10-15 TRICEPS SETS REPS Close Grip Press 3-4 10 Z-Bar Skull Crushers 3-4 10 Rope Pull Downs 3-4 10-12 Tuesday DAY 2     BACK SETS REPS Bent Over Barbell Rows 3-4 10 Wide Grip Pull Downs 3-4 10 One Arm Dumbbell Rows 3-4 10 Close Grip Pull Downs 3-4 10 BICEPS SETS REPS Z-Bar Bicep Curl 3-4 10-12 One Arm Preacher Curl 3-4 10-12 Dumbbell Concentration Curls 3-4 10-12 Thursday DAY 3     QUADS (Legs) SETS REPS Squat 3-4 10 Leg Press 3-4 10 Dumbbell Lunges 3-4 10 Leg Extension 3-4 10-12 HAMS SETS REPS Stiff LegDeadlifts 3-4 10-12 Hamstring Curl 3-4 10-12 CALVES SETS REPS Seated Calve Raise 3-4 10-15 Standing Calve Raise 3-4 10-15 Friday DAY 4     SHOULDERS SETS REPS Dumbbell Shoulder Press 3-4 10 Side Lat Raises 3-4 10-12 Front Raises 3-4 10-12 Bent Over Lat Raise 3-4 10-12 Shrugs 3-4 8-12 ABS SETS REPS Crunches 3 sets ( 30 seconds rest between sets ) 30 Reverse Crunches 3 sets ( 30 seconds rest between sets ) 30 Hanging leg raises 2 20 Self-confessed fitness fanatic with 20 years experience – sharing expert insights & info on fitness, nutrition & fat loss.     0 Flares Twitter 0 Facebook 0 Google+ 0 Pin It Share 0 Email -- Filament.io Made with Flare More Info'> 0 Flares