HIML-4 Muscle Building Workout (week 4)

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

Week 4 is a lighter training week. Consider it an "active de-load". You will still train hard, but the rep ranges are very high and the weight fairly light. This week will allow your joints and connective tissue a chance to recover from the wear and tear that took place over the previous 3 weeks. Once again, do NOT train to failure. Stop each set when you feel like you may fail on the next rep.

You still want to push yourself during week 4. When you can perform 20 reps for a given set, add weight the next time you perform that exercise.

Day 1

Chest, Biceps and Abs

Cable crossover

Sets: 4 Rep Goal: 15-20

Butterfly

Sets: 4 Rep Goal: 15-20

Barbell bench press - medium grip

Sets: 4 Rep Goal: 15-20

Cable preacher curl

Sets: 4 Rep Goal: 15-20

Cable crunch

Sets: 3 Rep Goal: 20

Hanging leg raise

Sets: 3 Rep Goal: 15-20

Day 2

Quads, Hamstrings and Calves

Leg extensions

Sets: 4 Rep Goal: 15-20

Dumbbell rear lunge

Sets: 4 Rep Goal: 15-20

Barbell hack squat

Sets: 4 Rep Goal: 15-20

Lying leg curls

Sets: 4 Rep Goal: 15-20

Standing leg curl

Sets: 4 Rep Goal: 15-20

Seated calf raise

Sets: 6 Rep Goal: 15-20

Day 3 - rest day

Description is empty

No exercises

Day 4

Shoulders, Triceps and Abs

Front dumbbell raise

Sets: 4 Rep Goal: 15-20

Seated side lateral raise

Sets: 4 Rep Goal: 15-20

Smith machine overhead shoulder press

Sets: 4 Rep Goal: 15-20

Cable rope overhead triceps extension

Sets: 4 Rep Goal: 15-20

Weighted bench dip

Sets: 4 Rep Goal: 15-20

Decline crunch

Sets: 4 Rep Goal: 30

Decline reverse crunch

Sets: 4 Rep Goal: 30

Day 5

Back, Traps and Forearms

V-bar pulldown

Sets: 4 Rep Goal: 15-20

Incline bench pull

Sets: 4 Rep Goal: 15-20

Bent over two-arm long bar row

Sets: 4 Rep Goal: 15-20

Cable shrugs

Sets: 4 Rep Goal: 15-20

Dumbbell shrug

Sets: 4 Rep Goal: 15-20

Zottman curl

Sets: 3 Rep Goal: 15-20

Palms-down wrist curl over a bench

Sets: 3 Rep Goal: 15-20

Day 6 - rest day

Description is empty

No exercises

Day 7 - rest day

Description is empty

No exercises