Scrutiny's 4 Day Muscle Building Split

Scrutiny's 4 Day Muscle Building Split..............

Workout Notes:

      * Drop sets. For arm-day drop in the rates, use a heavy weight and perform as many repetitions as possible. Move without rest to a lighter resistance and perform as many repetitions as possible. Repeat this pattern two more times drop weight.

Monday
Breast
Exercise Sets Reps
Bench Press 4 12, 10, 8, 6
Incline Dumbbell Bench Press 4 10, 8, 8, 6
Pec-Dec 4 10, 8, 8, 6
Shoulders
Exercise Sets Reps
Military Press 3 10, 8, 6
Dumbbell lateral raises 3 10, 8, 6
Reverse Dumbbell bent over Flying 3 10, 8, 6
Tuesday
Back
Exercise Sets Reps
Wide Grip Lat Down 4 12, 10 Drag, 8, 6
Seated Cable Row 4 10, 8, 8, 6
One-arm dumbbell rows 3 10, 8, 6
Cable Shrugs 3 10, 8, 6
Abs
Exercise Sets Reps
Weighted Crunch 10 to 12 March
Planks 3 As long as possible
Thursday
Quads
Exercise Sets Reps
Squat 4 12, 10, 8, 6
Walking dumbbell lung 4 10, 8, 8, 6
Hamstrings
Exercise Sets Reps
Stiff leg deadlifts 3 10, 8, 6
Leg Curl 3 10, 8, 6
Calves
Exercise Sets Reps
Standing calf raises 3 12, 10, 8
Friday
Triceps
Exercise Sets Reps
Close Grip Bench Press 3 10, 8, 6
Triceps Dips 3 10, 8, 6
Two-arm dumbbell 3 10, 8, 6
Rope triceps extension (Dropset) 1 Max reps - 3 drops
Biceps
Exercise Sets Reps
EZ Bar Preacher Curl 3 10, 8, 6
Concentration Curl 3 10, 8, 6
Cable Curls (Drop Set) 1 Max reps - 3 drops
Abs
Exercise Sets Reps
Weighted Cable Crunch 3 12, 10, 8
Cable Torso Rotation 3 12, 10, 8