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
|