There are many fitness programs with different techniques, we have designed for you this training program split routine spread over 4 days.
Training in split routine is very interesting to work the whole body on the same week in order to gain muscle mass. It is ideal for people who can train 4 days in the week and wishing to move properly.
This program is complete, it requires access to a weight room to be able to perform all the exercises without having to replace. Focuses primarily on poly-joint exercises in each of your sessions you will recruit maximum muscle fibers to further develop hypertrophy (muscle gain).
| Day 1: Chest - Biceps | ||||
| Exercices | Set 1 | Set 2 | Set 3 | Set4 |
| Incline Bar | 12 | 10 | 8 | 8 |
| Dumbbell bench press | 12 | 10 | 8 | 8 |
| Cable crossover | 12 | 10 | 10 | 8 |
| Pullover | 12 | 12 | 12 | X |
| Curl straight bar | 12 | 10 | 8 | 8 |
| Curl inclined dumbbell | 12 | 10 | 8 | X |
| Hammer curl | 12 | 10 | 8 | X |
DAY 2: Legs - Forearm - Abs
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| Exercices | Set1 | Set2 | Set3 | Set4 | |
| Back squat or front squat | 12 | 10 | 8 | 8 | |
| Leg extension | 12 | 10 | 10 | X | |
| Leg curl | 12 | 10 | 10 | 8 | |
| Deadlift straight legs | 12 | 10 | 8 | X | |
| Lunge | 12 | 10 | 10 | 10 | |
| Curl wrist supination | 12 | 10 | 10 | X | |
| Curl wrist pronation | 12 | 10 | 10 | X | |
Statement legs
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15 | 15 | 15 | 15 | |
| Crunch the high pulley | 15 | 12 | 12 | 12 | |
| lateral flexion | 15 | 12 | 12 | 12 | |
| stick bust of rotation | 30 | 30 | 30 | 30 | |
DAY 3: Rest
DAY 4: Back - Triceps
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| Exercices | Set 1 | Set 2 | Set 3 | Set 4 |
| Chin up | 12 | 10 | 8 | 8 |
| Rowing a dumbbell arm | 12 | 10 | 8 | X |
| Draw horizontal front | 12 | 10 | 8 | 8 |
| Deadlift | 12 | 10 | 8 | 8 |
| Triceps pushdown | 12 | 10 | 8 | 8 |
Dumbbell triceps extension
|
12 | 10 | 8 | 8 |
| Lying triceps extensions | 12 | 10 | 8 | 8 |
DAY 5: Shoulders - Calves - Abs
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| Exercices | Set 1 | Set 2 | Set 3 | Set 4 |
| Arnold press | 12 | 10 | 8 | 8 |
| Front raise | 12 | 10 | 10 | 8 |
| Side raise | 12 | 10 | 10 | 8 |
| Upright row | 12 | 10 | 10 | 8 |
| Calf sitting machine | 15 | 12 | 10 | 10 |
| Standing calf machine | 15 | 12 | 10 | 10 |
| Mollet press | 15 | 12 | 10 | 10 |
| Statement legs | 15 | 15 | 15 | 15 |
| Crunches | 15 | 12 | 12 | 12 |
| lateral flexion | 15 | 12 | 12 | 12 |
| sheathing | 1” ou + | 1” ou + | 1” ou + | X |
Day 6: Rest or cardio + reminder
DAY 7: Rest
Our advice:
- Always warm up before the exercises, perform at least a series with a light load in order to prepare your joints and muscles. Load gradually to reach your true load to work.
- Your rest time between series and exercises will be 1 "30-2 minutes. Your load should not allow you to perform more repetitions than prescribed without help or cheating.
- 12 repetitions: 1'30 minute
- 10 repetitions: 1 "45 minutes
- 8 repetitions: 2 minutes
- For calves and abs, take time to rest 1 minute.
- Control your movements and focus on the burden to feel a maximum contraction of your muscles. It was at that moment that work and really beneficial.
- Remember to fatten your abs, you have to work with the additional charges and on a series of 10 to 15 repetitions.
- Hydrate well, at least 1 liter of water during your workout. Drink a sip to spread your intake throughout the session.
