Part of the
You Can Learn Weightlifting series.
By Ken Brown
Editor, YouCanLearnSeries.com
Updated: August 6, 2005
Here is a perfect four day workout
exercise routine that works all the major muscle groups. To get that perfect
bodybuilder look, plan on being in the gym for at least an hour. Take it to the
limit and spend 2 hours and marvel at the size of your biceps, triceps and
legs.
These are big sets that will burn. Some days you will have trouble lifting your
arms after working out. Your body is breaking down and then building more
muscle. You are sculpting your
arms, legs
and chest.
These are the kind of workouts the professional athletes engage in during the
off season to build strength and bulk. Imagine what they will do for you. You
gain strength and that perfect set of muscle cut that wows the opposite sex.
This program is split into a 4 week routine with a bit of variety each week, so
you don't get bored in the gym. Each week is then broken down into 4
bodybuilding workouts.
Day one you are working the
legs Day two you begin to carve your
chest and
triceps. Day three leads you to work the
shoulders. On day four you finish the week with
back, lats and
biceps.
Toss in a couple of days of rest between day 2 and day 3 and then one day of
rest after workout 4. Then hit it hard again the next week. This is more than
just a toning workout. This leads you to develop the look of that perfect body.
This four day workout is what you need.
To get the most benefit out of this series of workouts you should do a pyramid
workout. Start with a weight you can easily do 12 repetitions. Then increase
the weight and do 10 reps. Add more weights to the bar and do 8 reps. Finally,
add more weights and do two sets of 4 to 6 reps. If you are easily doing more
than 6 reps on the final set then you need to add more weight to all sets. The
last two sets you should be struggling to complete all 6 reps.
If you find this workout is too difficult or doesn't meet your training needs
check out the
Four Day Weightlifting Workout or even try out my friend Larry's
excellent program to
Build Massive Muscles. You can meet your weightlifting training needs
right at this site.
Feel the burn baby!
Printable
Copy of Week One Workout Schedule
|
|
Week One
|
| Day One |
Day Two |
|
Squat
|
Incline Bench Press |
|
Hack Squat
|
Dumbbell Fly |
|
Leg Curl
|
Bench Press |
|
Leg Extension
|
French Curl |
|
Heel Raise with Dumbbell
|
Dumbbell Kickback |
|
Ankle Flexion with Weight Plate
|
Rowing Crunch w/ Ankle Weights |
|
Stationary Lunge with Dumbbells
|
Oblique Trunk Rotation w/ Plate |
| Day Three |
Day Four |
|
Upright Row
|
Seated Row with Machine |
|
Side Deltoid Raise
|
Dumbbell Swing |
|
Shrug
|
Wide Grip Row |
|
Front Deltoid Raise
|
One
Arm Dumbbell Row |
|
Behind Neck Press with Barbell
|
Preacher Curl |
|
Military Press with Dumbbells
|
Reverse Grip Barbell Curl |
|
|
Cheater Curls |
|
|
Forearm Curl |
|
|
Reverse Forearm Curl |
Printable
Copy of Week Two Workout Schedule
|
Week Two
|
| Day One |
Day Two |
|
Front Squat
|
Decline Bench Press |
|
Duck Squat w/ Dumbbell
|
Bench Press |
|
Leg Curl
|
Incline Dumbbell Fly |
|
Dumbbell Lunge
|
Dumbbell Kickback |
|
Seated Heel Raise with barbell
|
Parallel Dips with Weight Plate |
|
Ankle Flexion with Weight Plate
|
Leg Raise with Ankle Weights |
|
Lateral Lunge with Barbell
|
Situps with Weight Plate |
| Day Three |
Day Four |
|
Dumbbell Raise
|
Lat Pull Downs |
|
Side Deltoid Raise
|
Wide Grip Row |
|
Shrug
|
Good Morning |
|
Front Deltoid Raise
|
Toe Touch |
|
Overhead Press with Dumbbell
|
One
Arm Dumbbell Row |
|
Pull Ups / Chin Ups
|
Alternating Dumbbell Curl |
|
Reverse Grip Pull Ups
|
Seated Curls |
|
|
Wrist Raise |
|
|
Reverse Wrist Raise |
Printable
Copy of Week Three Workout Schedule
|
Week Three
|
| Day One |
Day Two |
|
Squat
|
Incline Bench Press |
|
Hack Squat
|
Dumbbell Fly |
|
Leg Curl
|
Bench Press |
|
Leg Extension
|
Lying Cross Shoulder Triceps |
|
Heel Raise with Dumbbell
|
Parallel Dips with Weight Plate |
|
Ankle Flexion with Weight Plate
|
Tricep Extensions with Dumbbells |
|
Stationary Lunge with Dumbbell
|
Dumbbell Side Bend |
| Day Three |
Day Four |
|
Upright Row
|
Seated Row with Machine |
|
Side Deltoid Raise
|
Dumbbell Swing |
|
Shrug
|
Wide Grip Row |
|
Front Deltoid Raise
|
One
Arm Dumbbell Row |
|
Behind the Neck Press with Barbell
|
Preacher Curls
|
|
Pull Ups / Chin Ups
|
Reverse Grip Barbell Curl |
|
Reverse Grip Pull Ups
|
Cheater Curls |
|
|
Forearm Curl |
|
|
Reverse Forearm Curl |
Printable
Copy of Week Four Workout Schedule
|
Week Four
|
| Day One |
Day Two |
|
Front Squat
|
Bench Press |
|
Duck Squat with Dumbbell
|
Incline Dumbbell Fly |
|
Leg Curl
|
Decline Bench Press |
|
Dumbbell Lunge
|
Dumbbell Kickbacks |
|
Seated Heel Raise with Barbell
|
Parallel Dips with Weight Plate |
|
Ankle Flexion with Weight Plate
|
Leg Raise with Ankle Weights |
|
Lateral Lunge with Dumbbell
|
Dumbbell Trunk Twist |
| Day Three |
Day Four |
|
Dumbbell Raise
|
Wide Grip Lat Pull Downs |
|
Lying Side Deltoid Raise
|
Wide Grip Row |
|
Shrug
|
Good Morning |
|
Front Deltoid Raise
|
One
Arm Dumbbell Row |
|
OverHead Press with Dumbbells
|
Toe Touch
|
|
Pull Ups / Chin Ups
|
Alternating Dumbbell Curl |
|
Reverse Grip Pull Ups
|
Cheater Curls |
|
|
Seated Curls on leg |
|
|
Wrist Raise |
Get into a regular habit with this
workout schedule and see yourself get stronger. For this workout to be
effective plan on being in the gym for at least an hour. To sculpt your body,
this four day workout has you exercising all the major muscle groups.
You stay positive, you have more energy and more strength. You have a
full body workout. You have exercised your
Shoulders,
Back, Biceps,
Chest,
Legs, and
Triceps. This is happening four times a week, you are in control and
your body will respond with strength and bulk.
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