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Posted by Admin

4 Day Bodybuilding Routine

As a new initiative to try and promote more interaction with fellow board users, I’m introducing a new ‘Workout of the Month’ feature. Here I will provide you with my top workout for the month for you to try and get involved with. Feel free to submit your own workout here: Submit Bodybuilding Workout. Whether it be a full body workout or a kettle bell training session, I would love to here about it and feature it on the blog. To kick things off here is my 4 day bodybuilding routine that I have been using recently.

Day 1 – Chest & Triceps

  1. Bench Press – 4 sets
  2. Incline Bench Press – 3 sets
  3. Dips – 3 sets
  4. Skull Crushers – 3 sets
  5. Abs – 3 sets

Day 2 – Biceps & Back

  1. Barbell Curl – 4 sets
  2. Hemmer Curls – 3 sets
  3. Dead-lifts – 3 sets
  4. Bent over barbell row – 3 sets
  5. Shoulder width pull-ups – 2 sets
  6. Abs – 3 sets

Day 3 – Legs

  1. Squats – 4 sets
  2. Lunges – 2 sets
  3. Weighted calf raises – 3 sets
  4. Abs – 3 sets

Day 4 – Shoulders

  1. Military press – 4 sets
  2. Lateral Raises – 3 sets
  3. Upright rows – 3 sets
  4. Shrugs – 3 sets
  5. Abs – 3 sets

N.B. I have included Ab’s every day with this workout, but one or two days should be sufficient for most.

I would love to here your feedback on my workout. Please get in touch using the comment form below.


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