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