Hey guys. I have just started a new Four day split routine. My overall goal is to lose weight and gain strength. Recently, I have been doing a full body routine, unfortunately I hate full body workouts as I feel I am not focusing enough on each individual body part. In addition to weight training I will be doing cardio 3 times a week in the Am on an empty stomach to help accelerate fat lose.
Below is my newly created 4 day Split it goes like this.
Day 1 - Back/Biceps
Day 2 - Chest/Triceps
Day 3 - Off
Day 4 - Legs
Day 5 - Shoulders/Abs
Day 1
Back
Standing lat Row
Wide Pulldowns
Stiff Arm Pulldown
Biceps
Standing Biceps Curl
Hammer Curls
Concentration Curl
Preacher Curls
Day 2
Chest
Bench Press
Incline Chest Fly
Chest Fly
Triceps
Tricep Pushdown
French Press
Tricep Kickback
Day 3 - Off
Day 4
Legs
Leg Curls
Leg Extensions
Leg Press
Calf Raises
Day 5
Shoulders
Front Shoulder Raise
Lateral Shoulder Raise
Seated Shoulder Press
Shoulder Shrug
Abs
Abdominal Crunch
Reverse Crunch
Trunk Rotation
Below is my newly created 4 day Split it goes like this.
Day 1 - Back/Biceps
Day 2 - Chest/Triceps
Day 3 - Off
Day 4 - Legs
Day 5 - Shoulders/Abs
Day 1
Back
Standing lat Row
Wide Pulldowns
Stiff Arm Pulldown
Biceps
Standing Biceps Curl
Hammer Curls
Concentration Curl
Preacher Curls
Day 2
Chest
Bench Press
Incline Chest Fly
Chest Fly
Triceps
Tricep Pushdown
French Press
Tricep Kickback
Day 3 - Off
Day 4
Legs
Leg Curls
Leg Extensions
Leg Press
Calf Raises
Day 5
Shoulders
Front Shoulder Raise
Lateral Shoulder Raise
Seated Shoulder Press
Shoulder Shrug
Abs
Abdominal Crunch
Reverse Crunch
Trunk Rotation