4 Day Muscle Growth Split for Shoulders, Abs, and Calves

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

2 days

Time

96 minutes

Genders

Male

Goals

Build Muscle (Male)

Description

This 4 day workout routine is designed for building muscle, specifically targeting shoulders, abs, and calves. These 3 parts of your body can have a large visual effect on your physique, so giving the

Source

myworkouts

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

96 minutes

Genders

Male

Days per week

2 days

Goals

Build Muscle (Male)

Description

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday and Thursday - Workout 1

Day 2: Tuesday and Friday - Workout 2

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Monday and Thursday - Workout 1

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Exercise	Sets	Reps	Rest
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	7 sets	12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps	60s
2. Wide-Grip Lat Pulldown FRONT WIDE GRIP LAT PULLDOWN by Aesthetics Trainer	7 sets	12, 12, AMAP, AMAP, AMAP, AMAP, AMAP reps	60s
3. Seated Lateral Raise رفرفة دمبلز جالس - رفرفة جانبي دمبلز جالس- Seated side lateral raise by Arabian Bodybuilding	5 sets	12, 10 - 15, 10 - 15, 10 - 15, 10 - 15 reps	60s
4. Cable Reverse Fly ▶	4 sets	10 - 15 reps	60s
5. Seated Dumbbell Arnold Press ▶	4 sets	6 - 10 reps	60s
6. Barbell Shrug Barbell Shrugs by Avid Fitness	3 sets	6 - 10 reps	60s
7A. Crunches ▶	3 sets	15 - 20 reps	60s
7B. Lying Floor Leg Raise Lying (Floor) Leg Raises by Coach Bobby Bluford	3 sets	15 - 20 reps	60s
7C. Bicycle Crunch Bicycle Crunches by Avid Fitness	3 sets	15 - 20 reps	60s

Tuesday and Friday - Workout 2

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Exercise	Sets	Reps	Rest	Notes
1. Standing Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	4 sets	12, 10 - 15, 10 - 15, 10 - 15 reps	60s
2A. Standing One Leg Calf Raise With Dumbbell Standing single leg dumbbell calf raises by FITTR	3 sets	10 - 15 reps	60s
2B. Seated Calf Raise Machine ▶	3 sets	10 - 15 reps	60s
3. Front Squat (Clean Grip) ▶	6 sets	12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps	60s
4. Stiff-Legged Dumbbell Deadlift Stiff legged dumbbell deadlift by FITTR	5 sets	12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps	60s
5. Barbell Walking Lunge Barbell Walking Lunges by Avid Fitness	3 sets	15 reps	60s	3 lengths
6A. Barbell Biceps Curl ▶	5 sets	12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps	60s
6B. Tricep Dips ▶	5 sets	12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps	60s
7A. Sit Up SIT-UP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	15 - 20, 1, 1 reps	60s
7B. Hanging Straight Leg Raise ▶	3 sets	15 - 20, 1, 1 reps	60s
7C. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	30s	60s	30 Secs