4 Days Intensive Split Workout Program!

This training program is meant for all experienced practitioners seeking to gain muscle mass, as well as for those experienced practitioners who want to look bigger and more massive.

For proper conduct of this training program and achieving significant results it is necessary to follow the following training tips:

Each training session should begin with a proper warm-up in the form of cardio and stretching for a period of 5-10 minutes.
It is recommended to always pursue a minimal warm up (for this series should use light weight and need to make a minimum 16-20 repetitions) before starting to perform the first exercise of the training program.
Upon exercising this training program you should follow (2-1-2) red tempo training technique. This training technique means that the initial (concentric) movement should last for 2 seconds, then in the end position of the initial weight movement you should keep it for 1 second, and then in the final (eccentric) movement you should keep it for 2 seconds.


It is important to note that this training technique should be practiced when performing the following exercises: Squats, Dead lift, Stiff Leg Dead lift and Smith Machine Calf Raises.

Abdominal exercises (representing individual choice for every bodybuilder) should be practiced on Monday and Thursday at the end of the training.
The rest between each series of an exercise should be a maximum of 90 seconds, while the rest between each exercise should be minimum 2 minutes.
This training program should be practiced for at least 5-7 weeks.

The schedule of exercises and layout of the training program
Monday – Chest and Triceps

Chest Exercise No.1 (Incline Barbell Bench Press) – you should do 4 sets of this exercise with minimum 8 repetitions in each series. The weight should be increased in the 2 and 4 series.

Chest Exercise No.2 (Flat Bench Dumbbell Press) – you should do 4 sets of 8-10 reps in the series. The weight should be increased in the 3 and 4 series.

Chest Exercise No.3 (Incline Dumbbell Press as part of the super series in combination with Incline Dumbbell Flies) – you should make a total of 4 such super series where Incline Dumbbell Press represents the first exercise of this great series. Make minimum of 8 repetitions of this exercise and then without resting do a minimum of 6 reps Incline Dumbbell flies which is the second exercise of this great series.

In order to perform all 4 Super Series you should selected weight which represents 60% of the total weight that can be lifted when performing Incline Dumbbell Flies exercise.

Chest Exercise No. 4 (Cable Crossovers) – you should do 3 sets of 8-10 reps in the series. You can increase the resistance in each new series.
Triceps exercise No.1 (Close Grip Bench Press) – you should do 3 sets of this exercise with minimum 10 repetitions in the series. You can increase the weight in every new series.
Triceps exercise No. 2 (Overhead Rope Extensions) – you should do 3 sets of this exercise with 10-12 reps in the series. Increase the resistance in each new series.
Triceps exercise No. 3 (Reverse Grip Cable Triceps Extension) – you should do 3 sets of this exercise with 8-10 repetitions in the series. Increase the resistance in each new series.

-Tuesday – Legs

Legs Exercise No.1 (Squat) – you should do 4 sets of this exercise with 12, 10, 8, 6 reps successively in each new series. If you perform properly this exercise you can increase the weight in every new series.
Legs Exercise No.2 (Leg Press) – you should do 4 sets of this exercise with 8-10 repetitions in the series. Increase the weight in each new series.
Legs Exercise No.3 (Leg Extensions) – you should do 3 sets of this exercise with minimum 10-12 repetitions in series. Increasing resistance should be in every new series.
Exercise No. 4 feet (Stiff Leg Dead lift) – You should do 4 sets of this exercise with 8 repetitions in the series. If you perform properly this exercise and you are able increase the weight in every new series.
Exercise No. 5 (Smith Machine Calf Raises) – you should do 4 sets of this exercise with minimum 12 repetitions in the series. Increase the weight in the 2 and 4 series.Wednesday is a day for rest!!!

Thursday – Shoulder

Shoulder Exercise No.1 (Standing Military Press) – you should do 4 sets of this exercise with 8-10 repetitions in the series. Increase the weight in the 3 and 4 series.

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