Dougs 4 Day Split Workout

Dougs 4 Day Split Workout............

As requested by members in our forum we Lawrenson Doug's 4 day split weight training was added to our database of the training. This training was developed by Doug and is aimed at muscle growth. It is important that you follow the right diet program if you want the maximum results from this program.

Important notes:

      * Warm up with cardio for 5-10 minutes.
      * Stretches and flexibility exercises for 5-10 minutes.
      * Stretch the muscles worked at the end of training and cool 5-10 minutes.
      * abs on Monday and Thursday

Daily training schedule:
Monday - Shoulders and triceps
Shoulders
Exercise Sets Reps
Smith Machine Shoulder Press 4 12,10,8,6
Dumbbell lateral raises 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 Triceps 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
Barbell bent over row 4 12,10,8,6

Wednesday - Closed
Thursday - Chest and biceps
Breast
Exercise Sets Reps
Incline Dumbbell Bench Press 4 12,10,8,6
Weight Bench Press 4 12,10,8,6
Incline Dumbbell Flys 4 12,10,8,6
Cable bridges 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, thighs and buttocks
Exercise Sets Reps
Squat 4 12,10,8,6
45 ° Leg Press 4 12,10,8,6
Leg Extension 4 12,10,8,6
Stiff Legged Deadlift 4 12,10,8,6
Calves
Exercise Sets Reps
Seated calf raises 3 10,8,8
Standing calf raises 3 15,12,10

Saturday and Sunday - Rest Days