Workouts That Work


Choose a workout from the drop-down menu,
then click "Get Workout".



The Blank Log sheet allows you to design your own workout.
Just fill in the exercises and get to it!!

4-Way Split Training Guidelines:

4 Way Split Workouts split the body into four separate workouts that span a total of 35 days.

Part 1.  Abs - Shoulders
Days 1 - 7 - 13 - 19 - 25 - 31
Work the left half of the top page.
For Abs do 20+ reps, Shoulders, 6 - 10 reps.

Part 2. Legs - Forearms
Days 2 - 8 - 14 - 20 - 26 - 32
Work the right half of the top page. 6 - 10 reps.
For Calves and Forearms 12 - 15 reps.

Part 3. Chest - Triceps
Days 4 - 10 - 16 - 22 - 28 - 34
Work the left half of the bottom page. 6 - 10 reps.
For Dips, Push Ups and Bench Dips use body weight to failure.

Part 4. Back -  Biceps
Days 5 - 11 - 17 - 23 - 29 - 35
Work the right half of the bottom page. 6 - 10 reps.
For Pull Ups use body weight to failure.

Days 3 - 9 - 15 - 21 - 27 - 33
40 - 60 minutes of cardio

Not familiar with all the exercises?
CLICK HERE

Also try my
PRINTABLE DIET DIARY

Back to the WTW Home Page

September 11, 2001