Workout Routine

4 Day Split Routine Plan

DAY 1: CHEAST, BICEPS, CALVES.	DAY 2: BACK, ABS.
DAY 3: LEGS, CALVES.	DAY 4: SHOULDERS, TRICEPS, ABS

Day 1
EXERCISE Dumbbell Bench Press * >20 Incline Hammer Press Machine Flyes Cable Crossover Seated alternate Dumbbel Curls Standing Barbell Curls Preacher or Hammer Curls Donkey Calf Raises Seated Calf Raises	SETS 5 4 3 2 3 3 2 4 4	REPS 10, 8, 6, 4, 12 8-10 10-12 12 8-10 10, 8, 6 8 20 15-20

Day 2
EXERCISE Wide-Grip Pull-Down Hammer Row Close-Grip Pull-Down Cable Row Regular Crunches Decline Crunches (twist) Hanging Knee Raise (twist)	SETS 4 4 3 3 4 4 4	REPS 10 8-10 8 10 15-20 15-20 15-20

Day 3
EXERCISE Single Leg Curl Squats * Hack Squats Leg Press Lying Leg Curl Stiff-leg Deadlifts Standing Calf Raises	SETS 4 5 4 4 4 4 5	REPS 12 6-12 10 10 10 10-12 15-20

Day 4
EXERCISE Behind the neck Presses * Barbell military Presses Machine Lateral Raises Rear-delt machine flyes Dumbbel Shrugs Lying French Press Triceps Pressdown Rope Pushdown Machine Crunches (seated)	SETS 4 3 3 4 3 4 3 3 4	REPS 10 10 10 10 8-10 8-12 10 10 15-20

Works Great!!!!!!!!!

WORKOUT 1: (upper body)

Bench Press 3 sets of 10 reps (for the chest)

Lat Pull Downs 3 sets of 10 reps (for the back)

Seated Shoulder Press 3 sets of 10 reps (for the shoulders)

Bicep Barbell Curls 3 sets of 10 reps (for the biceps)

Triceps Push Downs 3 sets of 10 reps (for the triceps)

WORKOUT 2: (lower body)

Leg Press 3 sets of 10 reps (for the quadriceps)

Leg Curls 3 sets of 10 reps (for the hamstrings)

Leg Extensions 3 sets of 10 reps (for the quadriceps)

Standing Calve Raises 3 sets of 15 reps (for the calves)

Abdominal Crunches 3 sets of 25-50 reps (for the abdominals)

Keeping things fresh

November 3rd, 2006

One of the most important elements of a bodybuilding training regimen is variety. There are many ways to keep things fresh and prevent your gains from hitting a plateau (I’ll be adding more articles on these in the future). Today, let’s look at altering our workout routines over the period of roughly 4-6 months. Considering the following plans:
Cycle 1
Whole Body
Cardio
Whole Body
Cardio
Whole Body
Cardio
Rest
Cycle 2
Chest, Triceps, Shoulders
Cardio
Back, Biceps, Calves
Cardio
Hams, Glutes, Abs
Cardio
Rest
Cycle 3
Chest, Triceps
Back, Biceps
Cardio
Legs, Abs
Shoulders, Traps
Cardio
Rest
Cycle 4
Chest
Back/Cardio
Triceps/Cardio
Biceps/Cardio
Legs/Abs
Shoulders, Traps
Rest
Stick with each of these cycles for 4-6 weeks or until you feel that your gains have plateaued, then move on to the next cycle. As you can see, in each cycle the amount of bodyparts worked (and how often they’re worked per week) changes from program to program. So, we start with Cycle 1 working the whole body a few times a week and move onto Cycle 4 with only one bodypart being worked per day, once a week. In order to keep things logistically practical, you should alter the number of exercises you are performing per bodypart depending on which cycle you are following. Thus, when I’m doing a whole body routine, I will typically only do 1 exercise per bodypart while Cycle 4’s routine will find me doing 4 or even 5 sets per bodypart. These are of course just sample routines to illustrate the principle; you can make up your own combinations and decide where and when you’d like to fit in your cardio as you see fit.