30.1K
HAIf you train 4 days per week stop training each muscle just once per week
Instead you need an effective and efficient workout plan that targets each muscle group twice per week
Here is a 4 day workout split to do this
UPPER A
1.SEATED CHEST FLY
2.INCLINE SMITH PRESS
3.FLAT DB PRESS
4.CABLE LATERAL RAISES
5.SMITH SHOULDER PRESS
6.TRICEP ROPE EXTENSIONS
LOWER A
1.HAMSTRING CURL
2.LEG EXTENSION
3.HACK SQUAT
4.LEG PRESS
5.DB BULGARIAN SS
6.CALF RAISES
UPPER B
1.PULL UPS
2.LAT PULL DOWN
3.SINGLE ARM CABLE ROW
4.SINGLE ARM LAT PULL DOWN
5.WIDE GRIP CABLE ROW
6.REAR DELT FLY
7.D-HANDLE BEHIND BACK CABLE CURLS
LOWER B
1..HAMSTRING CURL
2.LEG EXTENSION
3.RDL’S
4.SINGLE LEG PRESS
5.WALKING LUNGES
6.CALF RAISES
Comment “4DAYS” below for the full workout
@harryknightscoaching
