Split Workout 4 Day Of Doug




Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
4
Equipment Required:
Barbell, Cables, Dumbbells, EZ Bar, Machines
Target Gender:
Male & Female
Author:
Doug Lawrenson
Workout Description

As requested by members on our forum we’ve added Doug Lawrenson’s 4 day split muscle building workout to our database of workouts. This workout was designed by Doug and is aimed at muscle growth. It’s important that you follow the correct diet program if you want to get the maximum results out of this program.

Important Notes:

    Warm up with cardio for 5-10 minutes.
    Stretches and flexibility exercises for 5-10 minutes.
    Stretch the worked muscles at the end of the workout, and cool down 5-10 minutes.
    Abdominals on Monday and Thursday

Daily Workout Schedule:
Monday – Shoulders and Triceps
Shoulders
Exercise     Sets     Reps
Smith Machine Shoulder Press     4     12,10,8,6
Dumbbell Lateral Raise     4     12,10,8,6
Dumbbell Reverse Fly     4     12,10,8,6
Dumbbell Shrugs     4     12,10,8,6
Triceps
Exercise     Sets     Reps
Lying Tricep Extension     3     10,8,6
One Arm Cable Extension     3     10,8,6
One Arm Dumbbell Extension     3     10,8,6
Tuesday – Back
Back
Exercise     Sets     Reps
Wide Grip Pull Up     4     12,10,8,6
Close Grip Pull Down     4     12,10,8,6
One Arm Dumbbell Row     4     12,10,8,6
Bent Over Barbell Row     4     12,10,8,6

Wednesday – Rest Day
Thursday – Chest and Biceps
Chest
Exercise     Sets     Reps
Incline Dumbbell Bench Press     4     12,10,8,6
Barbell Bench Press     4     12,10,8,6
Incline Dumbbell Flys     4     12,10,8,6
Cable Crossovers     4     12,10,8,6
Biceps
Exercise     Sets     Reps
Incline Dumbbell Curl     3     10,8,6
Preacher Curl     3     10,8,6
Standing Hammer Curl     3     10,8,6
Friday – Legs
Quads, Hamstrings and Glutes
Exercise     Sets     Reps
Squat     4     12,10,8,6
45 Degree Leg Press     4     12,10,8,6
Leg Extension     4     12,10,8,6
Stiff Legged Deadlifts     4     12,10,8,6
Calves
Exercise     Sets     Reps
Seated calf Raise     3     10,8,8
Standing Calf Raise     3     15,12,10

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