Dougs 4 Day Split Workout

Workout Summary

Intermediate
Build Muscle
4
Split
Designed By:
Doug Lawrenson

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