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


Popular Posts

Recipes-Kris Gethin’s DTP

Recipes-Kris Gethin’s DTP

DirectionsSpray a pot or frying pan. Cook the egg whites with the oats and add the stevia.Stir until the egg is cooked through and mixed evenly with the oats.Pour the mix in a bowl and add the pineapple, walnuts on top.Sprinkle with cinnamon for extra spice!Servings: 1Degree of Difficulty: EasyPreparation Time: 10 minutesCooking Time: 10 [...]


A vegetarian’s guide in shape

A vegetarian’s guide in shape

Although meat and fish are both great sources of protein and fatty acids the good news for vegetarians is that it’s possible to get in great shape without them. The key is knowing what to replace them with. Great sources of protein The first question most people ask when discussing a vegetarian diet is how [...]


Interview Of Fitness Model Sherif Kamal

Interview Of Fitness Model Sherif Kamal

What is your fitness background? I was always a very active individual and played a lot of team sports growing up. At 15 years old I decided that I wanted to try an individual sport so I took on boxing. I grew up watching guys like Muhammed Ali, Mike Tyson and Roy Jones Jr. dominate [...]


The Hardcore Truth & Leucine’s Muscle-Building Potential Explained:Anabolics

The Hardcore Truth & Leucine’s Muscle-Building Potential Explained:Anabolics

The Lowdown On Anabolism First off, for those who don’t know, anabolism occurs in the metabolic pathways and causes the construction of complex molecules from smaller units. Whereas, the term catabolism refers to the breakdown of complex molecules into smaller units. Unfortunately, many don’t understand the importance of being and staying anabolic throughout the day. [...]


Missed periods causes

Missed periods causes

Also known as ammonhorea, the missing of a menstrual cycle could cause a significant amount of concern in a girl’s life. However, it is important to understand that there are a number of factors that play a role in the body clock seeming a little haywire and, thereby, causing you to miss a period. Initially, [...]


Q&A

Popular Article

  • 0
    It’s pamper time It’s pamper time

    During Spa Week, a wide range of exclusive money-off deals and 2-for-1 offers are available on a varied selection of treatments, i...

  • 0
    Ingredients of Wrinkles Cure Ingredients of Wrinkles Cure

    There are some amazing ingredients hitting the market for wrinkle cure and anti aging skin care products today. If you are just no...

  • 0
    Weight loss & massage therapy Weight loss & massage therapy

    Does it make sense to engage in massage therapy during your weight loss program? The answer would be a yes. Sure, no amount of mas...

  • 0
    Debunking The Myths-Artificial Sweeteners Debunking The Myths-Artificial Sweeteners

    History Of SweetenersArtificial sweeteners have been around since 1879, and for 90 years things were really, um, sweet. Then 1970 ...

  • 0
    Philosophies of muscle mass gain Philosophies of muscle mass gain

    Because of the primary focus of my books and many of my article topics I tend to get tagged as the fat-loss guy more often than no...

1 Comment

    Leave a Comment


    Refresh