Workouts That Work

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

Continue to the fourth phase of the routine by clicking the button below