Bodybuilding.com MONTH 9 Workout- 4 day split

Day #1 - Back/Abs

Bodypart

Exercise

Set 1

Set 2

Set 3

Back (lower)

Deadlifts (add 2 warmup sets)

Back (outer)

Pullups or Assisted Pullups

Back (inner)

Seated Rows

Back (inner)

One Arm Dumbell Rows

Back (traps)

Barbell Shrugs

Back (upper/outer)

Bent over Rear delt raise

Abs.

Hanging Ab Raises

Abs.

Machine Crunches

Abs.

Oblique Crunches

Day #2 - Chest/Shoulders/Tris.

Bodypart

Exercise

Set 1

Set 2

Set 3

Chest (middle)

Flat Barbell Bench Presses (add 2 warmup sets)

Chest (upper)

Incline Dumbell Bench Presses

Chest (lower)

Decline Barbell Bench Presses

Chest (upper/inner)

Incline Dumbell Flyes

Shoulders (anterior)

Overhead Barbell Presses

Shoulders (medial)

Barbell Upright Rows

Shoulders (medial)

Dumbell Lateral Raises

Shoulders (rotators)

Lying Dumbell 90 degree external rotation

Day #3 - Legs/Calves/Abs

Bodypart

Exercise

Set 1

Set 2

Set 3

Quads

Leg Extensions

Compound Legs

Squats (add 2 warmup sets)

Compound Legs

Barbell Lunges

Hamstrings

Lying Leg Curls

Hamstrings

Standing Leg Curls

Calves

Standing Calf Raises

Calves

Seated Calf Raises

Abdominals

Roman Chair

Abdominals

Weighted Crunches

Abdominals

Oblique Crunches

Day #4-Arms

Set 1

Set 2

Set 3

Biceps

Barbell Curls

Biceps

Incline Dumbell Curls

Biceps

Preacher Curls

Biceps/Brachioradialis

Dumbell Hammer Curls

Triceps

Close Grip Bench Presses

Triceps

Barbell Lying French Presses

Triceps

Overhead Dumbell Extensions

Triceps

Straight Bar Pushdowns