# 4 day split

## Chest and triceps

Push-Up · Bench Press · Chest Press (Incline) · Bench Press (Decline) · Fly · Cable Fly (Incline) · Triceps Pushdown · Triceps Pushdown · Triceps Extension (Overhead)

### Workout

- 3 × 0-10 Push-Up
- 3 × 0-10 Bench Press - Barbell
- 3 × 0-10 Chest Press (Incline) - Machine
- 3 × 0-10 Bench Press (Decline) - Dumbbell
- 3 × 0-10 Fly - Dumbbell
- 3 × 0-10 Cable Fly (Incline) - Cable
- 3 × 0-10 Triceps Pushdown - Cable
- 3 × 0-10 Triceps Pushdown - Cable Rope
- 3 × 0-10 Triceps Extension (Overhead) - Sled


## Legs and Core

Squat (Goblet)

### Workout

- 3 × 1-10 Squat (Goblet) - Dumbbell
- 3 × 0-10 Sumo Squat - Dumbbell
- 3 × 0-10 Leg Extension - Machine
- 3 × 0-10 Leg Curl - Machine
- 3 × 0-30 Calf Raise - Dumbbell


## Shoulders and Forearms

Push-Up · Shoulder Press (Seated) · Lateral Raise · Raise (Front, Alternating) · Upright Row · Flyes (Reverse) · Shoulder Press (Overhead) · Wrist Curl (Bench-Supported Palms-Up) · Wrist Curl (Palms-Down, Bench) · Face Pull · Side Bend

### Workout

- 3 × 8-10 Push-Up
- 3 × 8-10 Shoulder Press (Seated) - Dumbbell
- 3 × 8-10 Lateral Raise - Dumbbell
- 3 × 8-10 Raise (Front, Alternating) - Dumbbell
- 3 × 8-10 Upright Row - Dumbbell
- 3 × 8-10 Flyes (Reverse) - Dumbbell
- 3 × 8-10 Shoulder Press (Overhead) - Smith Machine
- 3 × 8-10 Wrist Curl (Bench-Supported Palms-Up) - Barbell
- 3 × 8-10 Wrist Curl (Palms-Down, Bench) - Barbell
- 3 × 8-10 Face Pull - Cable
- 3 × 8-10 Side Bend - Dumbbell


## Back and Biceps

Lat Pulldown (Wide-Grip) · Row

### Workout

- 3 × 1-10 Lat Pulldown (Wide-Grip) - Cable
- 3 × 1-10 Row - Other
- 3 × 0-10 Row (Single-Arm) - Dumbbell
- 3 × 0-10 Pulldown (Straight-Arm) - Cable
- 3 × 0-10 Row (Bent-Over) - Dumbbell
- 3 × 0-10 Shrug - Dumbbell
- 3 × 0-10 Bicep Curl - EZ Curl Bar
- 3 × 0-10 Hammer Curl - Dumbbell
- 3 × 0-10 Concentration Curl - Dumbbell


## Legs and Core (Copy)

Squat (Goblet)

### Workout

- 3 × 0-10 Squat (Goblet) - Dumbbell