Workout Routine

4 Day Split

by adamrestell

Workouts

Chest and Tricep

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
240 sec
2
–
–
6
240 sec
3
–
–
6
240 sec

bench press

3 sets

Dumbell incline press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

Dumbell incline press

3 sets

Cable Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Cable Flye

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

dip

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

skull crushers

3 sets

Back and Bicep

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
240 sec
2
–
–
5
240 sec
3
–
–
5
240 sec

deadlift

3 sets

Reverse Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Reverse Grip Lat Pulldown

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

chest supported rows

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

seated cable row

3 sets

Seated Face Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

Seated Face Pull

3 sets

Supinated Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec

Supinated Curl

3 sets

Legs and abs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
240 sec
2
–
–
6
240 sec
3
–
–
6
240 sec

squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec

calf raise

3 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
15
150 sec
3
–
–
15
150 sec

Hip Abduction

3 sets

plank

Set
Time
Rest time
1
60 sec
120 sec
2
60 sec
120 sec
3
60 sec
120 sec

plank

3 sets

Crunch

Set
Intensity
Weight
Reps
Rest time
1
12
120 sec
2
12
120 sec
3
12
120 sec

Crunch

3 sets

Shoulders and arms

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

seated shoulder press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec

lateral raise

3 sets

Cable Reverse Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
150 sec
2
–
–
15
150 sec
3
–
–
15
150 sec

Cable Reverse Flye

3 sets

Single Arm Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

Single Arm Tricep Extension

2 sets

Single Arm Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

Single Arm Cable Curl

2 sets