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Jack 4 D

This document outlines a 4 day workout split focusing on different muscle groups each day: day 1 is legs, day 2 is chest/triceps/abs, day 3 is back/biceps, and day 4 is shoulders/abs. Each day includes multiple exercises for the targeted muscle groups consisting of 3-4 sets of 8-15 reps.

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Hannan Qureshi
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© Attribution Non-Commercial (BY-NC)
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Download as DOCX, PDF, TXT or read online on Scribd
39 views

Jack 4 D

This document outlines a 4 day workout split focusing on different muscle groups each day: day 1 is legs, day 2 is chest/triceps/abs, day 3 is back/biceps, and day 4 is shoulders/abs. Each day includes multiple exercises for the targeted muscle groups consisting of 3-4 sets of 8-15 reps.

Uploaded by

Hannan Qureshi
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Day 1: Legs

Lunges – 12, 10, 8


Back Squats – 10, 10, 10, 10
Straight-leg Deadlifts – 12, 12, 10, 10
Sissy Squats – 15, 15, 15
Calf Raises – 75/100

Day 2: Chest/Triceps/Abs
Decline Barbell Press – 15, 10, 8, 6
Flat Bench Flys – 12, 12, 12
Incline Barbell Press – 10, 8, 8, 6
Incline Flys – 12, 12, 12 (superset with pushups)
Skullcrushers – 12, 10, 8
DB Tricep Extensions – 12, 10, 10
Tricep pushdowns – 15, 15, 15
Abs

Day 3: Back/Biceps
T-Bar Rows – 15, 12, 10, 8
Pulldowns/Pullups – 12, 10, 8, 8
Seated Rows – 15, 12, 12
Close-grip Pulldowns – 12, 10, 10
Deadlifts – 12, 10, 8, 6
Weighted Hypers – 15, 15, 15
Seated Incline Curls – 12, 10, 8
Alt. DB Curls – 15, 12, 10
1 Arm DB Preacher Curls – 15, 15, 15

Day 4: Shoulders/Abs
DB Lateral Raises – 25, 20, 18, 15
Seated DB Press – 15, 15, 12, 10
Upright Rows – 12, 12, 12
Bent Over Lateral Raises – 20, 20, 20
Barbell Military Press – 40, 40, 40
Cable Lateral Raises – 15, 15, 15
Abs

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