BODYBUILDING.com MONTH 4 WORKOUT - 3 day split

Day #1 - Back/Bis.

Bodypart

Exercise

Set 1

Set 2

Set 3

Back (lower)

Deadlifts*

12/

10/

8/

Back (outer)

Latissimus Pulldowns

12/

10/

8/

Back (inner)

Seated Rows

12/

10/

8/

Back (traps)

Barbell Shrugs*

12/

10/

8/

Back (upper/outer)

Bent over Rear delt raise*

12/

10/

8/

Biceps

Barbell Curls

12/

10/

8/

Biceps

Preacher Curls*

12/

10/

8/

Biceps

Alternate Dumbbell Curls

12/

10/

8/

Day #2 - Chest/Shoulders/Tris.

Bodypart

Exercise

Set 1

Set 2

Set 3

Chest (upper)

Incline Dumbbell Presses

12/

10/

8/

Chest (middle)

Barbell Bench Presses

12/

10/

8/

Chest (upper/inner)

Incline Dumbell Flyes*

12/

10/

8/

Shoulders (anterior)

Dumbbell Overhead Press

12/

10/

8/

Shoulders (medial)

Dumbbell Lateral Raises

12/

10/

8/

Shoulders (rotators)

Lying Dumbell 90 degree external rotation*

12/

10/

8/

Triceps

Lying EZ Bar French Presses*

12/

10/

8/

Triceps

Overhead Dumbbell Extensions

12/

10/

8/

Triceps

Rope Tricep Pushdowns

12/

10/

8/

Day #3 - Legs/Calves/Abs

Bodypart

Exercise

Set 1

Set 2

Set 3

Compound Legs

Leg Press

12/

10/

8/

Compound Legs

Hack Squats*

12/

10/

8/

Compound Legs

Dumbbell Lunges

12/

10/

8/

Hamstrings

Lying Leg Curls

12/

10/

8/

Hamstrings

Seated Leg Curls*

12/

10/

8/

Quads

Leg Extensions

12/

10/

8/

Calves

Standing Calf Raises

12/

10/

8/

Calves

Seated Calf Raises

12/

10/

8/

Abdominals

Reverse Crunches

12/

10/

8/

Abdominals

Crunches

15/

15/

15/

* denotes new exercises this month

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