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This 4 day split by Scrutiny from Muscle & Strength is an effective muscle building workout that features an arm day sure to provide results.
WORKOUT SUMMARY
- Main Goal
Build Muscle - Workout Type
Split - Training Level
Intermediate - Program Duration8 weeks
- Days Per Week
4 - Time Per Workout45-60 minutes
- Equipment Required
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines - Target GenderMale & Female
- Workout PDFDownload Workout
Workout Description
Workout Notes:
- Drop Sets. For arm day drop sets, use a heavy weight and perform as many reps as possible. Without resting, move to a lighter resistance and perform as many reps as possible. Repeat this pattern, dropping weight two more times.
| Monday | ||
|---|---|---|
| Chest | ||
| 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 Raise | 3 | 10, 8, 6 |
| Bent Over Dumbbell Reverse Flyes | 3 | 10, 8, 6 |
| Tuesday | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Lat Pull Down | 4 | 12, 10, 8, 6 |
| Seated Cable Row | 4 | 10, 8, 8, 6 |
| One Arm Dumbbell Row | 3 | 10, 8, 6 |
| Cable Shrugs | 3 | 10, 8, 6 |
| Abs | ||
| Exercise | Sets | Reps |
| Weighted Crunch | 3 | 10-12 |
| Planks | 3 | As long as possible |
| Thursday | ||
|---|---|---|
| Quads | ||
| Exercise | Sets | Reps |
| Squat | 4 | 12, 10, 8, 6 |
| Walking Dumbbell Lunge | 4 | 10, 8, 8, 6 |
| Hamstrings | ||
| Exercise | Sets | Reps |
| Stiff Leg Deadlift | 3 | 10, 8, 6 |
| Leg Curl | 3 | 10, 8, 6 |
| Calves | ||
| Exercise | Sets | Reps |
| Standing Calf Raise | 3 | 12, 10, 8 |
| Friday | ||
|---|---|---|
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 3 | 10, 8, 6 |
| Tricep Dips | 3 | 10, 8, 6 |
| Two Arm Dumbbell Extension | 3 | 10, 8, 6 |
| Rope Tricep 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 Rotations | 3 | 12, 10, 8 |