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    3daysplitplusfullbodyfriday PDF

    Uploaded by

    Tyjon Raaghav

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    3daysplitplusfullbodyfriday PDF

    Uploaded by

    Tyjon Raaghav
    257 views1 page

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    3daysplitplusfullbodyfriday.pdf

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    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    257 views1 page

    3daysplitplusfullbodyfriday PDF

    Uploaded by

    Tyjon Raaghav

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    THE TOOLS YOU NEED TO BUILD

    THE BODY YOU WANT ®

    Store Workouts Diet Plans Expert Guides Videos Tools

    3 DAY SPLIT + FULL BODY FRIDAYS:


    4 DAY WORKOUT PROGRAM TO BUILD MUSCLE
    This 4 day workout program helps you build
    Main Goal: Build Muscle Equipment: Barbell, Bodyweight,
    muscle by combining a high volume 3 day
    split with a fun and functional full body Friday Training Level: Advanced Cables, Dumbbells, EZ Bar,
    workout. Give it a try! Program Duration: 8 Weeks Machines
    Days Per Week: 4 Days Author: Josh England
    Link to Workout: https://www.muscleandstrength.com/
    workouts/4-day-workout-to-build-muscle
    Time Per Workout: 30-45 Mins

    Monday: Back & Biceps


    Exercise Sets Reps
    Chin Up 3 10, 8, 6

    T - Bar Machine Row 3 10

    Close Grip Pull Down 3 10

    One Arm Dumbbell Row 3 10

    Barbell Curl 3 10

    Hammer Curl 3 10

    Tuesday: Legs
    Exercise Sets Reps
    Seated Leg Curl (Pre-Exhaust) 4 10

    Barbell Squat 3 10

    Trap Bar Deadlift 3 10

    Dumbbell Stiff Legged Deadlift 3 10

    Leg Extension 3 10

    Seated Calf Raise 2 20

    Standing Machine Calf Raise 2 20

    Wednesday: Chest, Shoulders & Triceps


    Exercise Sets Reps
    Standing Military Press 3 10

    Side Lateral Raise 3 10

    Face Pull 3 10

    Incline Bench Press 3 10

    Dumbbell Bench Press 3 10

    Incline Skullcrusher 3 10

    Tricep Pushdown 3 10
    Alternate between starting this workout with chest exercises and shoulder exercises every other week.

    Friday: Full Body


    Exercise Sets Reps
    Deadlift 4 10

    Front Squat 3 10

    Barbell Hip Thrust 3 10

    Dips 3 10

    Inverted Row 3 10

    Push Ups 3 10

    MUSCLEANDSTRENGTH.COM

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