Bodybuilding 4-Day a Week Split

The Split

Workout	Muscle Groups	Total Sets
#1	Legs / Calves / Forearms	9 / 9 / 6 / 6
#2	Chest / Abs	10 / 6
#3	Back / Biceps	9 / 6
#4	Shoulders / Triceps	9 / 6

Workout#1 - Legs / Forearms

Exercise	Sets / Reps	Target
Squats	3 / 12-15	Lower Thigh Development
Leg Presses	3 / 12	Lower Thigh Development
Leg Extensions	3 / 12	Lower Thigh Development
Stiff - Legged Deadlifts	3 / 12	Hamstrings
Straight - Legged Deadlifts	3 / 12	Hamstrings
Lying Leg Curls	3 / 12	Hamstrings
Leg Press Calf Raises	3 / 8-12	Gastrocnemius Muscles
Reverse Calf Raise on Block	3 / 8-12	Tibialis Anterior Muscle
Hammer Curls	3 / 12	Upper Forearms / Wrist Extensor Muscles
One-Arm Wrist Curls	3 / 12	Inner Forearms / Wrist Flexor Muscles

Workout #2 - Chest / Abs

Exercise	Sets / Reps	Target
Flat Bench Press	3 / 8-12	Overall Mass
Incline Bench Press	3 / 8-12	Upper Chest
Decline Dumbbell Flies	3 / 8-12	Lower Chest
Pushups	Failure	Inner Chest / Cool Down
Reverse Crunches	Preference	Lower Abs
Upper Abs	Preference	Roman Chairs

Workout #3 - Back / Biceps

Exercise	Sets / Reps	Target
Barbell Bent-Over Rows	12	Upper Back and Lat Thickness
Dumbbell Bent-Over Rows	12	Lat Development
T-Bar Rows	12	Middle Back Thickness
Standing Alternate Dumbell Curls	12	Inner Biceps
Standing Barbell Curls	12	Overall Biceps Mass

Workout #4 - Shoulders / Triceps

Exercise	Sets / Reps	Target
Incline Dumbbell Raises	12	Medial (Side) Deltoid Head
Barbell (Military) Press	12	Anterior (Front) Deltoid Head
Rear Macine Raises	12	Posterior (Rear) Deltoid Head
Narrow-Grip Bench Presses	12	Overall Mass
Triceps Inner Head	12	Standing Barbell Extensions