Split Workout 4 Day Of Doug

Workout Summary
Main Goal:
Build Muscle
Workout Type:
Training Level:
Days Per Week:
Equipment Required:
Barbell, Cables, Dumbbells, EZ Bar, Machines
Target Gender:
Male & Female
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
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
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
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
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
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
Exercise     Sets     Reps
Seated calf Raise     3     10,8,8
Standing Calf Raise     3     15,12,10

Popular Posts

Importance of understanding calories

Importance of understanding calories

If you have ever wondered exactly how many calories are in one pound of body fat and are considering a low calorie diet to achieve your weight loss goals, it is important to understand the concept of good calories and bad calories. Understanding this concept is very important when you are focusing on a diet [...]

Getting Big Safety Tips

Getting Big Safety Tips

1. Warm Up Thoroughly Before you start hitting your target weight with six to eight reps, it is essential that you warm up the muscle. A few minutes of cardio and light stretching are a good way to raise your body temperature. Once you have done this, it is also important to get used to [...]

Hallucinations cause

Hallucinations cause

One of the biggest problems with mental illnesses is the fact that most people do not detect their symptoms early enough during their development. This would result in delayed treatment that would then need to be more focused at ensuring the condition is contained more than cured in its initial phases. Hallucinations in children as [...]

The chest fly dumbbell exercise

The chest fly dumbbell exercise

This dumbbell exercise improves your ability to lift objects. It also improves your physical appearance, and is an excellent addition to any fitness program.   Tips   You will probably need to use a lighter weight dumbbell for this exercise For maximum intensity, try to extend your arms as far as possible without losing control [...]

16 Weeks  Increase Arm Size

16 Weeks Increase Arm Size

Bigger arms is the goal for many when they engage in weight training programs and the triceps muscle is the key to increasing the number on the tape when measuring your arms. It makes up nearly 2/3rds of your arm and is responsible for elbow extension. So every ‘pushing’ motion requires action by the triceps [...]


Popular Article

  • 0
    Part 3: training the obese beginner Part 3: training the obese beginner

    One More (Irrelevant) Tangent: Fat Loss vs. Health Mainly throughout this series, I’ve focused on fat loss as the primary e...

  • 0
    Who Discovered the Nucleus

    elderly man injured two alarm jamaica Everybody at some time has read a story involving a prince or some type of mythical creature...

  • 1
    Anemia: sickle cell Anemia: sickle cell

    Sickle cell anemia is one of the blood disorders that’s hereditary. It’s mostly caused by a defective gene which is supposed t...

  • 0
    For men- skin care For men- skin care

    The manufacturers of beauty care products have blatantly ignored men while persistently pursuing women. Decade ago beauty regime, ...

  • 0
    Dong Hyun Kim

    A Korean hero whose fans wait up all night to see his fights on television, Dong Hyun Kim carries a great weight on his shoulders ...

1 Comment

    Leave a Comment