Dougs 4 Day Split Workout
Workout Summary:
| Training Level: | Intermediate | |
| Main Goal: | Build Muscle | |
| Days Per Week: | 4 | |
| Workout Type: | Split | |
| Submitted By: | Doug |
Get advice on this workout - MuscleandStrength Forum
Description of Workout:
As requested by members on our forum we've added Doug Lawrenson's 4 day split muscle building workout to our database of workouts. This workout was designed by Doug and is aimed at muscle growth. It's important that you follow the correct diet program if you want to get the maximum results out of this program.
Important Notes:
- Warm up with cardio for 5-10 minutes.
- Stretches and flexibility exercises for 5-10 minutes.
- Stretch the worked muscles at the end of the workout, and cool down 5-10 minutes.
- Abdominals on Monday and Thursday
Daily Workout Schedule:
| Monday - Shoulders and Triceps | ||
| Shoulders |
||
| Exercise | Sets | Reps |
| Smith Machine Shoulder Press | 4 | 12,10,8,6 |
| Dumbbell Lateral Raise | 4 | 12,10,8,6 |
| Dumbbell Reverse Fly | 4 | 12,10,8,6 |
| Dumbbell Shrugs | 4 | 12,10,8,6 |
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension | 3 | 10,8,6 |
| One Arm Cable Extension | 3 | 10,8,6 |
| One Arm Dumbbell Extension | 3 | 10,8,6 |
| Tuesday - Back | ||
| Back |
||
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 4 | 12,10,8,6 |
| Close Grip Pull Down | 4 | 12,10,8,6 |
| One Arm Dumbbell Row | 4 | 12,10,8,6 |
| Bent Over Barbell Row | 4 | 12,10,8,6 |
Wednesday - Rest Day
| Thursday - Chest and Biceps | ||
| Chest |
||
| Exercise | Sets | Reps |
| Incline Dumbbell Bench Press | 4 | 12,10,8,6 |
| Barbell Bench Press | 4 | 12,10,8,6 |
| Incline Dumbbell Flys | 4 | 12,10,8,6 |
| Cable Crossovers | 4 | 12,10,8,6 |
| Biceps | ||
| Exercise | Sets | Reps |
| Incline Dumbbell Curl | 3 | 10,8,6 |
| Preacher Curl | 3 | 10,8,6 |
| Standing Hammer Curl | 3 | 10,8,6 |
| Friday - Legs | ||
| Quads, Hamstrings & Glutes |
||
| Exercise | Sets | Reps |
| Squat | 4 | 12,10,8,6 |
| 45 Degree Leg Press | 4 | 12,10,8,6 |
| Leg Extension | 4 | 12,10,8,6 |
| Stiff Legged Deadlifts | 4 | 12,10,8,6 |
| Calves | ||
| Exercise | Sets | Reps |
| Seated calf Raise | 3 | 10,8,8 |
| Standing Calf Raise | 3 | 15,12,10 |
Saturday and Sunday - Rest Days
