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Four Day SplitCreated by copey
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Four Day SplitCreated by copey
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4 Workouts / 18 Exercises
0% Cardio / 100% Strength Training
chest/back
legs
bi's/tri's
shoulders
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Bench Press - Dumbbell, Flat 3 sets: 10 reps, 8 reps, 6 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth m... |
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One-Arm Dumbbell Row 3 sets: 10 reps, 8 reps, 6 reps Place one hand on a bench or stability and stand in a staggered stance with o... |
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Bench Press - Dumbbells, Inclined 3 sets: 10 reps, 8 reps, 6 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a... |
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Seated Cable Rows 3 sets: 10 reps, 8 reps, 6 reps Do not lean forward or backward in this exercise. It is very important that o... |
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Flyes - Dumbbell, Flat 3 sets: 12 reps, 12 reps, 10 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back... |
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Lat Pulldowns - Wide-Grip Pull the bar down in front of you, not behind the head. Do not arch your... |
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pencildjIvan Estevez from United States |
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copeycopey from United States |
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Nordic Nightmare added a post to the 1 pound per week, too much? topic. |
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owen18 added a post to the Sleep Goal topic. |
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StephieB added a post to the Recomemndation - Whey Protein - no sweeteners topic. |
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laxcola from United States |
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nichus from Longmont, Colorado |
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coliv77 from Atlanta, Georgia |
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