Muscle Building Workouts

4 Day Bodybuilding And Cardio Workout Split

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Monday: Chest and Triceps

  • Incline dumbbell press – 4 sets of 15, 12, 10, 8 reps.
  • Bench press – 4 sets of 12, 10, 10, 8 reps.
  • Incline dumbbell flies – 3 sets of 12, 10, 8 reps.
  • Cable crossovers – 2 sets of 15, 12 reps.
  • Tricep pushdowns – 4 sets of 15, 12, 10, 8 reps.
  • Bent-over cable extensions using a rope – 3 sets of 15, 12, 10 reps.
  • Dumbbell kickbacks – 3 sets of 15, 12, 10 reps.

Tuesday: Back and Biceps

  • Lat machine pulldowns to the front – 4 sets of 15, 12, 10, 8 reps.
  • Close grip pulldowns to the front – 4 sets of 15, 12, 10, 8 reps.
  • Seated cable rows – 4 sets of 15, 12, 10, 8 reps.
  • Hyper-extensions – 3 sets of 18, 18, 18 reps.
  • Incline dumbbell curls – 4 sets of 15, 12, 12, 10 reps.
  • Standing barbell curls – 4 sets of 15, 10, 8, 6 reps.

Wednesday: Cardio and Abs

  • Cardio – 30-45 min. of bike, treadmill or Stairmaster.
  • Crunches – 3 sets of 50, 50, 50 reps.
  • Leg raises – 3 sets of 25, 20, 20 reps.

Thursday: Legs

  • Squats – 5 sets of 15, 15, 12, 10, 8 reps.
  • Leg extensions – 4 sets of 15, 12, 12, 10 reps.
  • Lunges – 4 sets of 15, 12, 10, 10 reps.
  • Leg curls for hamstrings – 4 sets of 15, 12, 12, 10 reps.
  • Standing calf raises – 4 sets of 18, 18, 15, 12 reps.

Friday: Shoulders and Biceps or Triceps Superset

  • (Military) barbell press behind the neck – 4 sets of 15, 12, 10, 8 reps.
  • Standing side laterals – 4 sets of 15, 12, 12, 10 reps.
  • Upright rows with barbell – 3 sets of 12, 12, 10 reps.
  • Seated bent over dumbbell laterals – 4 sets of 15, 15, 12, 12 reps.
  • Biceps or triceps superset – Tricep pushdowns on cable machine superset with barbell curls – 4 sets of 15, 12, 12, 10 reps.
  • Seated dumbbell extension superset with dumbbell hammer curls – 3 sets of 15, 12, 2, 10 reps

Saturday: Cardio and Abs

  • Cardio – 30-45 min. of bike, treadmill or Stairmaster.
  • Crunches – 3 sets of 50, 50, 50 reps.
  • Leg raises – 3 sets of 25, 20, 20 reps.

Sunday: OFF

Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.
5 Comments
  • Jim Jul 31,2014 at 12:49 pm

    This is not a 4 day workout. It’s pretty much a 6 day workout. Please stop with the misleading titles.

    • Mick Madden Jul 31,2014 at 6:39 pm

      The split counts lifting days only, LIKE EVERY OTHER SPLIT IN THE HISTORY OF BODYBUILDING you retard. Do research before shitting out words.

  • Vuso Apr 4,2014 at 5:31 pm

    This is what I was looking for Thank You!

  • mr127superdee Apr 15,2013 at 2:10 pm

    ok program i wouldnt do it again

  • bobby May 9,2012 at 12:01 pm

    what r the rests and are they all drop sets ?

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