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!

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 23: Legs & Abs

1. Back Squat (5 sets; 10 reps)
2. Leg Press (5 sets; 8/8/10/10/12 reps)
3. Leg Extension (5 sets; 8/8/10/10/12 reps)
4. Lying Leg Curl (3 sets; 8/10/12 reps)
5. Romanian Deadlift (3 sets; 8/10/12 reps)
6. Seated Leg Curl (3 sets; 8/10/12 reps)
7. Reverse Crunch (2 sets; 20 reps)
8. Crunch (2 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 22: Chest, Triceps, Calves

1. Incline Barbell Bench Press (5 sets; 10 reps)
2. Dumbbell Bench Press (5 sets; 8/8/10/10/12 reps)
3. Dumbbell Flye (5 sets; 8/8/10/10/12 reps)
4. Rope Pressdown (4 sets; 10/10/12/12 reps)
5. Dumbbell Kickback (3 sets; 10 reps)
6. Lying EZ-Bar Triceps Extension (3 sets; 10 reps)
7. Standing Calf Raise (3 sets; 25 reps)
8. Seated Calf Raise (3 sets; 25 reps)

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

Week 3: Three-Day Split: Push, Pull & Legs

The premise this week is that we will work on all “pulling” muscles one day, “pushing” muscles another day, and a leg day. This will have us working out 6 days a week with one rest day.

Day 20: Legs

1. Back Squat Reverse Crunch (4 sets; 8/8/10/12 reps)
2. Leg Press (4 sets; 8/8/10/12 reps)
3. Seated Leg Curl (4 sets; 8/8/10/12 reps)
4. Romanian Deadlift (4 sets; 8/8/10/12 reps)
5. Standing Calf Raise (3 sets; 25 reps)
6. Seated Calf Raise (3 sets; 25 reps)

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

Week 3: Three-Day Split: Push, Pull & Legs

The premise this week is that we will work on all “pulling” muscles one day, “pushing” muscles another day, and a leg day. This will have us working out 6 days a week with one rest day.

Day 19: Pull

1. Barbell Upright Row (4 sets; 8/8/10/12 reps)
2. Single-Arm Neutral-Grip Dumbbell Row (4 sets; 8/8/10/12 reps) – 20#
3. Incline Dumbbell Biceps Curl (4 sets; 8/8/10/12 reps) – 10#
4. Machine Preacher Curl (4 sets; 8/8/10/12 reps) – 12#
5. Reverse Crunch (3 sets; 15-20 reps)
6. Crunch (3 sets; 15-20 reps)

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