Weeks
5 1/2 - 10
4
Way Split Workout
Phase three
splits your body parts into four separate groups. Perform the
appropriate workout on prescribed days.
Days 1 - 7 - 13 - 19 - 25 -
31 Part 1 Abs - Shoulders
Days 2 - 8 - 14 - 20 - 26 - 32
Part 2 Legs - Forearms
Days 4 - 10 - 16 - 22 - 28 - 34
Part 3 Chest - Triceps
Days 5 - 11 - 17 - 23 - 29 - 35
Part 4 Back - Biceps
Days 3 - 9 - 15 - 21 - 27 -
33 40 - 60 minutes of cardio
During this phase
you will perform the prescribed number of sets per exercise.
By the time you have reached this phase, it may now be the time to
start taking an "off" day once a week if necessary. This way you will
be lifting four times a week, cardio twice a week, and taking one off
day.
PART
1 Abs - Shoulders
Days 1 - 7 - 13 - 19 - 25 - 31
Abs
- Basic Crunch (3
Sets) 20 - 25 reps
- Reverse Crunch
(2 Sets) 20 - 25 reps
- Hanging Knee
Raises (2 Sets) 20 - 25 reps
- Twisting Crunch
(2 Sets) 20 - 25 reps
- Side Crunches (1
Set) 20 - 25 reps
Shoulders
- Military Press
(3 Sets) 6 - 10 reps
- Arnold Press (2
Sets) 6 - 10 reps
- Upright Barbell
Rows (1 Set) 6 - 10 reps
- Dumbbell Shrugs
(1 Set) 6 - 10 reps
- Dumbbell Front
Lateral Raises (1 Set) 6 - 10 reps
- Dumbbell Side
Lateral Raises (1 Set) 6 - 10 reps
- Dumbbell Rear
Lateral Raises (1 Set) 6 - 10 reps
PART 2 Legs - Forearms
Days 2 - 8 - 14 - 20 -
26 - 32
Legs
- Squats (3 Sets)
8 - 12 reps
- Step-ups (2
Sets) 8 - 12 reps
- Alternating
Lunges (2 Sets) 8 - 12 reps
- Leg Extensions
(2 Sets) 8 - 12 reps
- Leg Curls (2
Sets) 8 - 12 reps
- Good
Mornings (1 Set) 8 - 12 reps
- Two Legged Calf
Raises (2 Sets) 6 - 10 reps
- One Legged Calf
Raises (2 Sets) 12 - 15 reps
Forearms
- Reverse Barbell
Curls (2 Sets) 6 - 10 reps
- Wrist Curls (1
Set) 12 - 15 reps
- Reverse Wrist
Curls (1 Set) 12 - 15 reps
PART 3 Chest - Triceps
Days 4 - 10 - 16 - 22
- 28 - 34
Chest
- Bench Press (3
Sets) 6 - 10 reps
- Declined
Dumbbell Press (2 Sets) 6 - 10 reps
- Inclined
Dumbbell Flies (2 Sets) 8 - 12 reps
- Declined
Dumbbell Flies (2 Sets) 8 - 12 reps
- Dips (2 Sets) to
failure
- Push-ups (1 Set)
to failure
Triceps
- Declined French
Press (3 Sets) 6 - 10 reps
- Overhead Barbell
Extension (2 Sets) 6 - 10 reps
- Press down (2
Sets) 6 - 10 reps
- Bench Dips (1
Set) to failure
PART 4 Back - Biceps
Days 5 - 11 - 17 - 23
- 29 - 35
Back
- Dead Lift (3
Sets) 6 - 10 reps
- Pull-ups (2
Sets) to failure
- Barbell Row (2
Sets) 6 - 10 reps
- Dumbbell
Pull-overs (2 Sets) 6 - 10 reps
- Lat Pull Down (2
Sets) 6 - 10 reps
- One Arm Dumbbell
Row (1 Set) 6 - 10 reps
Biceps
- Standing Barbell
Curl (3 Sets) 6 - 10 reps
- Alternating
Dumbbell Curl (2 Sets) 6 - 10 reps
- Inclined Bench
Dumbbell Curls (2 Sets) 6 - 10 reps
- Dumbbell
Preacher Curl (1 Set) 6 - 10 reps
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