Intermediate 4 Day Split Workout

Intermediate 4 Day Split Workout.............

This 4-day split was for someone who designed the training for a while and wants to continue their education. The training has a daily, one day, one day, plan a day off. This training is designed for pure muscle mass.

Each muscle group should be heated for 5 minutes. Abdominal muscles should be every Monday and Thursday with 2-3 exercises, 20 repetitions per set to train.
Daily training schedule:
Monday - Chest / Biceps
Breast
Exercise Sets Reps
Bench press (2 x warm-up sets) 2 15
Bench presses 3 8
Incline Dumbbell Bench Press 3 8
Incline Flys 3 8
Biceps
Exercise Sets Reps
Barbell curls 3 8
Dumbbell curls 3 8
Concentration curls 3 8
Tuesday - Legs
Hamstrings
Exercise Sets Reps
Stiff-leg deadlifts 3 8
One-Leg curls 3 8
Quads
Exercise Sets Reps
Squats 3 10
Leg Press 3 8
Leg Curl 3 8
Calves
Exercise Sets Reps
Standing calf raises 4 15,12,10,8

Wednesday: Closed
Thursday - Back
Back
Exercise Sets Reps
Pullups 2 Warmup
Barbell Row 3 8
Row 3 8
One-arm Dumbbell Row 3 8
Deadlift 3 6

Friday: Closed
Saturday - Shoulders and triceps
Shoulders
Exercise Sets Reps
Dumbbell Press 2 Warmup
Military Press 3 8
Front Raise 3 8
Bent over dumbbell lateral parts 3 8
Triceps
Exercise Sets Reps
Cable Push Downs ("V" Bar) 3 8
Close-grip bench presses 3 8
Overhead Dumbbell Extensions 3 8

Sunday: Closed