Animal Instincts - 4 Day Split Workout

Type: Split
Level: Intermediate
Days per week: 4 days
Sex: Male & Female

This is the 4 day workout split
 The split is performed as follows:

    Monday - Shoulders and Back
    Tuesday - Legs
    Thursday - Chest and Arms
    Friday - Lower Body

Nothing is set in stone. Changing things up by using many different exercises, techniques and grips. Generally uses about 4 sets per exercise, but that can vary week in and week out. Most sets work within the 8 to 12 rep range, but occasional drops the weight on the last set and goes for higher reps, sometimes as high as 15-17.

Day 1

Shoulders and Back

Wide-grip lat pulldown

Sets: 4 Reps: 8-12

Barbell shoulder press

Sets: 4 Reps: 8-12

Seated cable rows

Sets: 4 Reps: 8-12

Side lateral raise

Sets: 4 Reps: 8-12

One-arm dumbbell row

Sets: 4 Reps: 8-12

Upright barbell row

Sets: 4 Reps: 8-12

Bent over two-arm long bar row

Sets: 4 Reps: 8-12

Front dumbbell raise

Sets: 4 Reps: 8-12

Triceps pushdown

Sets: 4 Reps: 8-15

Dumbbell bicep curl

Sets: 4 Reps: 8-15

Day 2

Legs

Thigh adductor

Sets: 2 Reps: 8-12

Barbell hack squat

Sets: 4 Reps: 8-12

Leg press

Sets: 4 Reps: 8-12

Barbell squat

Sets: 4 Reps: 10-20

Barbell lunge

Sets: 4 Reps: 8-12

Standing leg curl

Sets: 4 Reps: 8-12

Leg extensions

Sets: 4 Reps: 8-12

Lying leg curls

Sets: 4 Reps: 8-12

Seated calf raise

Sets: 4 Reps: 10-15

Day 3 - rest day

Description is empty

No exercises

Day 4

Chest and Arms

Dumbbell bench press

Sets: 4 Reps: 8-12

Dumbbell flyes

Sets: 4 Reps: 8-12

Flat bench cable flyes

Sets: 4 Reps: 8-12

Bench dips

Sets: 4 Reps: 8-12

Triceps pushdown

Sets: 4 Reps: 8-12

Day 5

Description is empty

Thigh adductor

Sets: 2 Reps: 8-12

Romanian deadlift

Sets: 4 Reps: 8-12

Barbell lunge

Sets: 4 Reps: 8-12

Lying leg curls

Sets: 4 Reps: 8-12

Seated calf raise

Sets: 4 Reps: 10-15

Wide-grip lat pulldown

Sets: 4 Reps: 8-12

Day 6 - rest day

Description is empty

No exercises

Day 7 - rest day

Description is empty

No exercises