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4day Workout Split

This document outlines a workout split with push, pull, legs routines for both an upper body heavy day (H) and strength day (S). It includes a list of exercises with sets, reps and weight recommendations.

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Paul Andrew Violeta
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33 views4 pages

4day Workout Split

This document outlines a workout split with push, pull, legs routines for both an upper body heavy day (H) and strength day (S). It includes a list of exercises with sets, reps and weight recommendations.

Uploaded by

Paul Andrew Violeta
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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PUSH H Sets Reps Weight

Incline Dumbbell Chest Press 3 8-10

Push up 3 15

Chest Fly (band) Hi to Low 3 8-10

Arnold Press Standing 3 8-10

Face Pull (band) 3 8-10

Lateral Raise 3 8-10

Triceps Kick Back 3 8-10

Triceps Pull Down (band) 4 6

Triceps Over Head 3 8-10

QUADS H Sets Reps Weight


Goblet Squat 4 10-12

Single Leg Step Ups 4 10-12

Bulgarian Split Quats 3 10-12

Tib Raise 4 10-12


PULL H Sets Reps Weight
Single Arm Row 3 8-10

Renegade Row 3 8-10

Shrugs 3 8-10

Hammer Curl (Band) 3 8-10

Single Arm Preacher Curl 3 8-10

Drag Curl (band) 3 8-10

Side Crunch 3 15

Leg Raise 3 15

Planks 3 60 secs

HAMSSTRING GLUTES H Sets Reps Weight


Hip Thrust 4 10-12

Single Leg RDL 4 10-12

Negative Nordic Curl 4 10-12

Calf Raise 4 10-12


PUSH S Sets Reps Weight
Chest Barbell Press 4 6

Incline Barbell Press 4 6

Decline Barbell Press 4 6

Seated Dumbbell Overhead 4 6


Press

Upright Row 4 6

Rear Delt Flyes 4 6

Triceps Kick Back 3 8-10

Triceps Pull Down (band) 4 6

Skull Crusher 4 6

QUADS S Sets Reps Weight


Back Squat 5 5

Leg Extension 4 6

Front Dumbbell Squat 4 6

Single Leg Tib Raise 4 10-12


PULL S Sets Reps Weight
Barbell Rows 4 6

Pull Up (Band Assisted) 4 8

T Bar Land Mine 4 6

Preacher Barbell Curl 4 6

Incline Curl 4 6

Hammer Curl 4 6

Russian Twist 3 15

Reverse Crunch 3 15

Flutter Kicks 3 60 secs

HAMSSTRING GLUTES S Sets Reps Weight


Deadlift 5 5

Hamstring Curl 4 6

Knee Squat 4 6

Single Leg Calf Raise 4 10-12

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