#4daysplit

[leatherneck1983]

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[eduardex-blog]

Tuesday brings trouble! Really flat after all that was yesterday! Didn’t eat well had trouble sleeping and then some other excuses! Strange enough I did t quite feel the muscle connection, the sets was almost numb! I think maybe just overall not so much of a great day but at least I trained well! These sets go so fast! #tuesdaytraining #4daysplit #getintoit https://www.instagram.com/p/CRmuIMfDVMS/?utm_medium=tumblr

[sempergains]

Week 4 day 4

Thursday 27

Deadlift 3-8

Db lunge 3-10

Single leg extensions 3-15

Single leg curls 3-15

Hip abduction 3-15

Standing calf raise 3-12

Plank 3-30sec

[roadtochampion]

4 Day Split Routine

So this is the routine im following at the moment, 1 month so far, and had gains so i'll stick to it for a couple months more.

This routine is all with super series except on leg day

Day 1: 

Chest&Back: 

1st:

Incline Barbell Chest Press: 12x10x8x6

Chin Ups: 12x10x8x6

2nd:

Incline Dumbell Flys: 15x12x10x8

Barbell Rows: 12x10x8x6

3rd: 

Chest Press (machine): 12x10x8x6

Dumbell Rows: 15x12x10x8

4th:

Cable Cross Over: 15x12x10x8

Seated Cable Low Rows: 15x12x10x8

Day 2: 

Shoulder&Traps

1st:

Dumbell Shoulder Press: 12x10x8x6

Standing Barbell Rows: 12x10x8x6

2nd:

Front Raises: 15x12x10x8

Rear Delt Raises : 15x12x10x8

3rd:

Dumbell Shrugs: 15x12x10x8

Lateral Raises: 15x12x10x8

Day 3:

Bicep & Tricep:

1st:

Alternate Dumbell Curl: 15x12x10x8

Cable Tricep Extension: 15x12x10x8

2nd:

Barbell Curl: 12x10x8x6

SkullCrushers(FrenchPress): 12x10x8x6

3rd:

Rope Curl:15x12x10x8

Dumbell Tricep Extension: 15x12x10x8

4rd: 

Barbell Curl (grip facing down): 15x12x10x8

Cable Tricep Kick-backs: 15x12x10x8

Day 4:

Leg Day (this is not with super series just control movement)

Abductors: 20x15x15

Hip Flexors: 20x15x15

Leg Extension: 15x15

Hamstring Curl: 15x15

Squats: 10x10x8x8x6

Leg Press: 12x10x10x10

10 minutes Trendmill to remove stiffness

Actually Leg Routine changed everyday, but this is my final one.