• Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar
  • Skip to footer

TrainerAndrei.ca

  • Training
  • Nutrition
  • Motivation
  • Lifestyle
  • Gear
You are here: Home / Training / 4-Day Split Training: The Chest Workout

4-Day Split Training: The Chest Workout

November 11, 2016 By Trainer Andrei Leave a Comment

Training routines can take on many different forms and levels. Those who are serious about building physiques or training for a sport are often found splitting up their training. Meaning they don’t work the whole body in a single session, but instead use each session to work on a specific muscle group or improve specific skill. 4-day split training allows you to do just that over the course of 4 days.

Workout Instructions

Start the workout with a warm-up. Perform the strength training portion as exactly as outlined below. Finish with cardio intervals.

4-Day Split Training: Chest Workout

Warm-up

Skip Rope 3 mins

Strength Training

  • A1: Incline Dumbbell Press 30x, 20x, 12x 8-10x, 8-10
  • A2: Let Me Ups 12x, 12x, 12x, 12x

Rest 60s between each superset.

  • Around the Worlds 12x, 12x, 12x

Rest 60s between each set.

  • B1: Chest Fly 12-15x, 12-15x, 12-15x
  • B2: Pullovers 15x, 15x, 15x

Rest 60s between each superset.

  • C1: Dips 10x, 10x, 10x
  • C2: Reverse Crunch 15x, 15x, 15x

Rest 60s between each superset.

Cardio

  • Interval Run or Bike 20 mins

Filed Under: Chest, Split Training, Training, Upper Body Tagged With: 4-day split, chest, triceps, weight-training

Newsletter Signup

Primary Sidebar

Check out other posts

  • Wireless Running Headphones: Backbeat FIT vs Mpow Flame
  • Let’s Start Running Again
  • First Running Injury
  • Building Up Mileage
  • Making Progress

Let’s get Social

  • Facebook
  • Twitter

Footer

Workouts

  • HIIT
  • Advanced Workout
  • Beginner Workout
  • Split Training

Muscle Groups

  • Back
  • Chest
  • Core
  • Full Body
  • Legs
  • Shoulders

Follow me

  • Facebook
  • Twitter
  • About
  • Blog
  • Contact