4 days/week muscle building workout routine

Hello,

You feel your muscle building process stopped at certain level and you dont grow?

Did you try to switch workout routine?

Here is a good one for 4 days/week.

This is a good routine for 4 days and will give you great muscle gains and definition if you add some cardio after workout and more reps in each set.

If you have any questions feel free to contact me via email.

4 DAYS WORKOUT ROUTINE

DAY 1

LEGS

Leg extensions 4 sets 20;15;12;10 reps

Squats or Leg press 4sets 20;15;12;10 reps

Seated Calf Raises 4sets 20;15;15;15 reps

Donkeys 4set 20;20;20;20

DAY 2
ARMS

BICEPS

Standing Dumbbell Alternate Biceps Curl 4 sets x 15;12;10;8
Barbell Preacher Curl 3 sets x 15;12;10;10

TRICEPS

Barbell Close Grip Bench Press or Cable Bent-over Triceps Extension 4x20;15;12;12

Dumbbell Lying Triceps Extension or Lever Triceps Extension 34x20;15;12;12



DAY 3

OFF


DAY 4
CHEST+ DELTS

CHEST

Bench Chest Press 4x20;15;12;10

Weighted Chest Dip 3x20;15;12

Cable Seated Fly 3x20;15;12

DELTS

Arnold's Dumbbell Press 4x20;15;12;10

Staying Dumbbell lateral Raise 4x20;15;12;10

DAY 5
BACK + REAR DELTS

BACK

Pull-Ups 5 sets x max

Cable Seated Rows 4x20;15;12;10

Barbell Shrug 3x20;15;12

REAR DELTS

Dumbbell Lying Rear Delt Row  4x20;15;12;10

Lever Seated Rear Lateral Raise (plate loaded) 3x20;15;12


*Abs are trained each day in 2 exercises in 4 sets.

**Cardio 10-15 minutes after each workout.

Train hard!

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