As requested by members on our forum we've added Doug Lawrenson's 4 day split muscle building workout to our database of workouts. This workout was designed by Doug and is aimed at muscle growth. It's important that you follow the correct diet program if you want to get the maximum results out of this program.
Important Notes:
- Warm up with cardio for 5-10 minutes.
- Stretches and flexibility exercises for 5-10 minutes.
- Stretch the worked muscles at the end of the workout, and cool down 5-10 minutes.
- Abdominals on Monday and Thursday
Day 1
Shoulders and Triceps
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12,10,8,6
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: 10,8,6
Day 2
Back
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12,10,8,6
Day 3 - rest day
Description is empty
No exercises
Day 4
Chest and Biceps
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12,10,8,6
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: 10,8,6
Sets: 3 Reps: 10,8,6
Day 5
Legs
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12,10,8,6
Sets: 4 Reps: 12,10,8,6
Sets: 3 Reps: 10,8,8
Sets: 3 Reps: 15,12,10
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises