Bigger, Leaner, Stronger 4 Day
Pull Day
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Treadmill
1 set
Deadlift (Barbell)
4 sets
·
8 reps
Neutral Grip Pull Up (assisted)
3 sets
·
6 - 8 reps
Dumbbell Row
3 sets
·
12 - 20 reps
Lateral Raise (Dumbbell)
3 sets
·
10 - 15 reps
Bicep Curl (Dumbbell)
4 sets
·
6 - 10 reps
Push Day
Treadmill
1 set
Incline Bench Press (Barbell)
5 sets
·
4 - 6 reps
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Overhead Press (Barbell)
4 sets
·
4 - 6 reps
Bench Press (Dumbbell)
3 sets
·
4 - 8 reps
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Chest Dip (Assisted)
3 sets
·
6 - 8 reps
Seated Tricep Extension (EZ Bar)
3 sets
·
8 - 10 reps
Lower Day
Treadmill
1 set
Hip Adduction (Machine)
1 set
Hip Abduction (Machine)
1 set
Band Distraction Joint Mobilization
1 set
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Goblet Squat
2 sets
Squat (Barbell)
5 sets
·
8 reps
Lunge (Dumbbell)
2 sets
·
10 - 14 reps
Hip Adduction (Machine)
1 set
·
20 - 30 reps
Hip Abduction (Machine)
1 set
·
10 - 15 reps
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Single Leg Extensions
2 sets
·
12 - 16 reps
Kneeling Iso-Lateral Leg Curl
2 sets
·
12 - 16 reps
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Crunch (Machine)
2 sets
·
8 - 12 reps
Upper Day
Treadmill
1 set
Bench Press (Barbell)
5 sets
·
4 - 6 reps
Chest Supported T Bar Row
5 sets
·
6 - 8 reps
Bench Press - Close Grip (Barbell)
3 sets
·
4 - 6 reps
Neutral Grip Pull Up (assisted)
3 sets
·
6 - 8 reps
Chest Supported Reverse Fly (Dumbbell)
2 sets
·
10 - 15 reps
Farmers Walk
2 sets