FREE Natural Bodybuilding eBook
Learn The Drug Free Secrets To
Building Muscle and Losing Fat Fast!

Enter your first name and a valid email address
for free instant access to the natural bodybuilding report.

 
First Name:
Email Address:

4 Day Workout Program
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

* (One warm-up)

Click Here For Your Free All Natural Bodybuilding Magazine







© 1999-2016 AllNaturalBodybuilding.com