FREAKFREELOADERS FOUR-DAY TRAINING SPLIT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

freakfreeloader on July 18, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Back, Biceps, Forearms

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

3-4 sets 8-12 reps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	30	60
	-	10	60
	-	10	60
	-	8	60
Dumbbell Bench Press	-	10	60
	-	10	60
	-	8	60
Incline Dumbbell Flyes	-	12	60
	-	12	60
	-	12	60
Pec Deck Flyes	-	10	60
	-	12	60
	-	12	60
Triceps
Dumbbell Lying Triceps Extensions	-	10	60
	-	10	60
	-	8	60
Triceps Cable Pushdowns	-	10	60
	-	10	60
	-	10	60
Triceps Parallel-Bar Dips	-	20	60
	-	20	60
	-	20	60
Abs
Side Crunches	-	100	30
	-	100	30
Bicycle Crunches	-	100	30
Leg Raises	-	100	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	15	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	-	10	60
	-	10	60
	-	10	60
	-	10	60
Seated Machine Leg Press	-	10	60
	-	10	60
	-	10	60
	-	10	60
Leg Extensions	-	12	60
	-	12	60
	-	12	60
	-	12	60
Standing Leg Curls	-	12	60
	-	12	60
	-	12	60
	-	12	60
Calves
Standing Calf Raises	-	12	60
	-	12	60
	-	12	60
	-	12	60
Seated Calf Raises	-	15	60
	-	15	60
	-	15	60
	-	15	60
Abs
Sit-Ups	-	100	30
Ball Crunches	-	100	30
Swiss Ball Back Extension	-	100	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	10	-

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