Week 4: Four-Day Split: Full Body

The premise this week is that we will work on each body part only once per week,
except for calves and abs, which will be worked twice.

Day 26: Back, Biceps & Abs

1. Barbell Bent-Over Row (5 sets; 12 reps)
2. Lat Pulldown (5 sets; 8/8/10/10/12 reps)
3. Single-Arm Neutral-Grip Dumbbell Row (5 sets; 8/8/8/10/10 reps)
4. Barbell Biceps Curl (4 sets; 10/10/12/12 reps)
5. Incline Dumbbell Biceps Curl (3 sets; 10 reps)
6. Machine Preacher Curl (3 sets; 10 reps)
7. Crunch (3 sets; 20 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

Week 4: Four-Day Split: Full Body

The premise this week is that we will work on each body part only once per week,

except for calves and abs, which will be worked twice.

Day 25: Shoulders & Calves

1. Overhead Dumbbell Press (4 sets; 12 reps)
2. Smith Machine Upright Row (3 sets; 8/10/12 reps)
3. Dumbbell Lateral Raise (3 sets; 10 reps)
4. Seated Calf Raise (10 sets; 10 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!