4 Day Hypertrophy Workout Routine 2003 File

Hypertrophy 4 Day SplitWeek 1

Day Bodypart Exercise Sets Reps WeightComments

Aim Achieved Aim Achieved Aim Achieved

Monday

ChestFlat BB Bench 4 6

Incline DB Bench 4 6Cable/DB Flies 4 10

BicepsPreacher Curl 4 10

Drag Curl 4 10Hammer Curl 1 Drop

20 Minutes X-Trainer

Tuesday Legs

Squat 4 6Leg Press 4 10

SLDL 3 8,6,6Calf Raises 4 10

20 Minutes X-TrainerWednesday Cardio or use as a Rest Day

Thursday

Shoulders

Military Press 4 6DB Front Raise 4 10DB Side Raise 4 10Reverse Fly 4 10

Abs

Reverse Crunch 3 FOblique Twists 3 F

Swiss Ball Crunch 3 FLeg Raises 3 F

Plank 3 45s20 Minutes X-Trainer

Friday

Back

Deadlift 4 6Seated Row 4 10

Chins 4 10One Arm Row 3 8

Friday

TricepsSkull Crushers 4 10

1 Arm Reverse Grip 4 10V Bar Pushdowns 1 Drop

20 Minutes X-Trainer

Hypertrophy 4 Day SplitWeek 1

Day Bodypart Exercise Sets Reps WeightComments

Aim Achieved Aim Achieved Aim Achieved

Monday

ChestFlat BB Bench 4 6

Incline DB Bench 4 6Cable/DB Flies 4 10

BicepsPreacher Curl 4 10

Drag Curl 4 10Hammer Curl 1 Drop

20 Minutes X-Trainer

Tuesday Legs

Squat 4 6Leg Press 4 10

SLDL 3 8,6,6Calf Raises 4 10

20 Minutes X-TrainerWednesday Cardio or use as a Rest Day

Thursday

Shoulders

Military Press 4 6DB Front Raise 4 10DB Side Raise 4 10Reverse Fly 4 10

Abs

Reverse Crunch 3 FOblique Twists 3 F

Swiss Ball Crunch 3 FLeg Raises 3 F

Plank 3 45s20 Minutes X-Trainer

Friday

Back

Deadlift 4 6Seated Row 4 10

Chins 4 10One Arm Row 3 8

Friday

TricepsSkull Crushers 4 10

1 Arm Reverse Grip 4 10V Bar Pushdowns 1 Drop

20 Minutes X-Trainer

Hypertrophy 4 Day SplitWeek 1

Day Bodypart Exercise Sets Reps WeightComments

Aim Achieved Aim Achieved Aim Achieved

Monday

ChestFlat BB Bench 4 6

Incline DB Bench 4 6Cable/DB Flies 4 10

BicepsPreacher Curl 4 10

Drag Curl 4 10Hammer Curl 1 Drop

20 Minutes X-Trainer

Tuesday Legs

Squat 4 6Leg Press 4 10

SLDL 3 8,6,6Calf Raises 4 10

20 Minutes X-TrainerWednesday Cardio or use as a Rest Day

Thursday

Shoulders

Military Press 4 6DB Front Raise 4 10DB Side Raise 4 10Reverse Fly 4 10

Abs

Reverse Crunch 3 FOblique Twists 3 F

Swiss Ball Crunch 3 FLeg Raises 3 F

Plank 3 45s20 Minutes X-Trainer

Friday

Back

Deadlift 4 6Seated Row 4 10

Chins 4 10One Arm Row 3 8

Friday

TricepsSkull Crushers 4 10

1 Arm Reverse Grip 4 10V Bar Pushdowns 1 Drop

20 Minutes X-Trainer

Hypertrophy 4 Day SplitWeek 1

Day Bodypart Exercise Sets Reps WeightComments

Aim Achieved Aim Achieved Aim Achieved

Monday

ChestFlat BB Bench 4 6

Incline DB Bench 4 6Cable/DB Flies 4 10

BicepsPreacher Curl 4 10

Drag Curl 4 10Hammer Curl 1 Drop

20 Minutes X-Trainer

Tuesday Legs

Squat 4 6Leg Press 4 10

SLDL 3 8,6,6Calf Raises 4 10

20 Minutes X-TrainerWednesday Cardio or use as a Rest Day

Thursday

Shoulders

Military Press 4 6DB Front Raise 4 10DB Side Raise 4 10Reverse Fly 4 10

Abs

Reverse Crunch 3 FOblique Twists 3 F

Swiss Ball Crunch 3 FLeg Raises 3 F

Plank 3 45s20 Minutes X-Trainer

Friday

Back

Deadlift 4 6Seated Row 4 10

Chins 4 10One Arm Row 3 8

Friday

TricepsSkull Crushers 4 10

1 Arm Reverse Grip 4 10V Bar Pushdowns 1 Drop

20 Minutes X-Trainer

Hypertrophy 4 Day SplitWeek 1

Day Bodypart Exercise Sets Reps WeightComments

Aim Achieved Aim Achieved Aim Achieved

Monday

ChestFlat BB Bench 4 6

Incline DB Bench 4 6Cable/DB Flies 4 10

BicepsPreacher Curl 4 10

Drag Curl 4 10Hammer Curl 1 Drop

20 Minutes X-Trainer

Tuesday Legs

Squat 4 6Leg Press 4 10

SLDL 3 8,6,6Calf Raises 4 10

20 Minutes X-TrainerWednesday Cardio or use as a Rest Day

Thursday

Shoulders

Military Press 4 6DB Front Raise 4 10DB Side Raise 4 10Reverse Fly 4 10

Abs

Reverse Crunch 3 FOblique Twists 3 F

Swiss Ball Crunch 3 FLeg Raises 3 F

Plank 3 45s20 Minutes X-Trainer

Friday

Back

Deadlift 4 6Seated Row 4 10

Chins 4 10One Arm Row 3 8

Friday

TricepsSkull Crushers 4 10

1 Arm Reverse Grip 4 10V Bar Pushdowns 1 Drop

20 Minutes X-Trainer

Hypertrophy 4 Day SplitWeek 1

Day Bodypart Exercise Sets Reps WeightComments

Aim Achieved Aim Achieved Aim Achieved

Monday

ChestFlat BB Bench 4 6

Incline DB Bench 4 6Cable/DB Flies 4 10

BicepsPreacher Curl 4 10

Drag Curl 4 10Hammer Curl 1 Drop

20 Minutes X-Trainer

Tuesday Legs

Squat 4 6Leg Press 4 10

SLDL 3 8,6,6Calf Raises 4 10

20 Minutes X-TrainerWednesday Cardio or use as a Rest Day

Thursday

Shoulders

Military Press 4 6DB Front Raise 4 10DB Side Raise 4 10Reverse Fly 4 10

Abs

Reverse Crunch 3 FOblique Twists 3 F

Swiss Ball Crunch 3 FLeg Raises 3 F

Plank 3 45s20 Minutes X-Trainer

Friday

Back

Deadlift 4 6Seated Row 4 10

Chins 4 10One Arm Row 3 8

Friday

TricepsSkull Crushers 4 10

1 Arm Reverse Grip 4 10V Bar Pushdowns 1 Drop

20 Minutes X-Trainer

Hypertrophy 4 Day SplitWeek 1

Day Bodypart Exercise Sets Reps WeightComments

Aim Achieved Aim Achieved Aim Achieved

Monday

ChestFlat BB Bench 4 6

Incline DB Bench 4 6Cable/DB Flies 4 10

BicepsPreacher Curl 4 10

Drag Curl 4 10Hammer Curl 1 Drop

20 Minutes X-Trainer

Tuesday Legs

Squat 4 6Leg Press 4 10

SLDL 3 8,6,6Calf Raises 4 10

20 Minutes X-TrainerWednesday Cardio or use as a Rest Day

Thursday

Shoulders

Military Press 4 6DB Front Raise 4 10DB Side Raise 4 10Reverse Fly 4 10

Abs

Reverse Crunch 3 FOblique Twists 3 F

Swiss Ball Crunch 3 FLeg Raises 3 F

Plank 3 45s20 Minutes X-Trainer

Friday

Back

Deadlift 4 6Seated Row 4 10

Chins 4 10One Arm Row 3 8

Friday

TricepsSkull Crushers 4 10

1 Arm Reverse Grip 4 10V Bar Pushdowns 1 Drop

20 Minutes X-Trainer

Hypertrophy 4 Day SplitWeek 1

Day Bodypart Exercise Sets Reps WeightComments

Aim Achieved Aim Achieved Aim Achieved

Monday

ChestFlat BB Bench 4 6

Incline DB Bench 4 6Cable/DB Flies 4 10

BicepsPreacher Curl 4 10

Drag Curl 4 10Hammer Curl 1 Drop

20 Minutes X-Trainer

Tuesday Legs

Squat 4 6Leg Press 4 10

SLDL 3 8,6,6Calf Raises 4 10

20 Minutes X-TrainerWednesday Cardio or use as a Rest Day

Thursday

Shoulders

Military Press 4 6DB Front Raise 4 10DB Side Raise 4 10Reverse Fly 4 10

Abs

Reverse Crunch 3 FOblique Twists 3 F

Swiss Ball Crunch 3 FLeg Raises 3 F

Plank 3 45s20 Minutes X-Trainer

Friday

Back

Deadlift 4 6Seated Row 4 10

Chins 4 10One Arm Row 3 8

Friday

TricepsSkull Crushers 4 10

1 Arm Reverse Grip 4 10V Bar Pushdowns 1 Drop

20 Minutes X-Trainer