A good way to round-off a 4 day split training program would be with a Shoulder and Abs workout.
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: Shoulder Workout
Warm-up
Skip Rope 5 mins
Strength Training
- A1: Seated Shoulder Press 15x, 15x, 12x, 12x
- A2: Crunches (on the swiss ball) 20x, 20x, 20x, 20x
Rest 60s between each superset.
- B1: Lateral Dumbbell Raise 12x, 12x, 12x
- B2: Reverse Crunch 15x, 15x, 15x
Rest 60s between each set.
- C1: Upright Rows 12-15x, 12-15x, 12-15x
- C2: Dumbbell Shrugs 12-15x, 12-15x, 12-15x
Rest 60s between each superset.
- D1: Halos 10x, 10x, 10x
- D2: Russian Twists 20x, 20x, 20x
Rest 60s between each superset.
Cardio
- Interval Run or Bike 20 mins