Upper body 4-Day Split

Workouts for Mass Hits: 9044

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

 Upper Body 4-day Split Workout
From The Bodybuilding.com Workout Database

Schedule

 

  SUNDAY   MONDAY   TUESDAY   WEDNESDAY   THURSDAY   FRIDAY   SATURDAY

 		 Workout #1

 		 Workout #2

 
 		 Workout #1

 		 Workout #2

 
 

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Workout #1

 

 

EXERCISE Set #1 Set #2 Set #3
Bench Press - 10-12 Reps      
Lateral Raise - 10-12 Reps      
Dumbell Row - 10-12 Reps      
Military Press - 10-12 Reps      
Incline Dumbell Press - 10-12 Reps      
Dumbell Flyes - 10-12 Reps      
Incline Dumbell Flyes - 10-12 Reps      
Upright Barbell Row - 10-12 Reps      

 

Workout #2

 

 

EXERCISE Set #1 Set #2 Set #3
Tricep Curl - 10-12 Reps      
Dumbell Curl - 10-12 Reps      
Concentration Curl - 10-12 Reps      
Forearm Curl - 12 Reps      
Preacher Curl - 10 Reps      
Push-ups - 15 Reps      
Crunches - 20-25 Reps      
Leg Raises - 15-20 Reps      

 
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