By: MuscleSports.net

High Intensity 4 day a week traing program for the Itermediate to Advanced Bodybuilder!

This routine is short and sweet. It’s perfect for bodybuilders who want a break out of a stale routine or for those who want to maximize their results in the shortest period of time. This program is great for novices and experienced bodybuilders alike. It involves basic strength movements. There’s nothing fancy here. The real effectiveness lies in the specific combination of movements. Each day incorporates specific movements in the right sequence that will help you grow. I emphasize heavier weights with absolute strict form. Unless noted, you’ll perform 5 sets for each exercise. Each successive set gets progressively heavier and you’ll follow this pattern: 1st set, 8 reps; 2nd set, 6 reps; 3rd set, 4 reps; fourth set, 2 reps; and fifth set, 50% of the weight of the 1st set to failure. In addition to the program outlined below, there’s 20 minutes of cardio after each workout, ten minutes of stretching before and after you finish training.

Monday: Chest/Triceps

• Flat Bench Presses 5 sets of 12,10,8,6,4
• Incline Bench Presses 4 sets of 12,10,8,6
• Incline Dumbbell Presses 4 sets of 12,10,8,8
• Dips 4 sets of MAX Reps
• Lying Tricep Extensions 4 sets of 12,10,8,8
• Tricep Cable Pushdowns 3 sets of 12,10,10
• Abs 4 sets of MAX reps

Tuesday: Back/Biceps

• Chins 4 sets of MAX Reps
• Deadlifts 5 sets of 12,10,8,6,4
• Front Lat Pulldowns 4 sets of 12,10,10,8
• Seated Rows 4 sets of 12,10,8,8
• Bicep Curls (Straight Bar) 4 sets of 12,10,8,8
• Preacher Curls 3 sets of 12,10,10
• Toe Raises (5 sets of 12 reps)

Wednesday: OFF

Thursday: Shoulder/Traps

• Rear Baebell Presses: 5 Sets x 12 Reps
• Front Barbell Presses: 5 Sets x 12 Reps
• Side Laterals: 4 Sets x 12 Reps
• Bent-Over Laterals: 4 Sets x 12 Reps
• Barbell Shrugs - 5 sets x 6-10 reps
• Abs 4 sets of MAX reps

Friday: Quads/Hamstrings/Calves

• Squats 5 sets of 12,10,8,6,4
• Leg Curls 4 sets of 12,10,8,6,4
• Leg Extensions 4 sets of 12,12,10,8
• Toe Raises (5 sets of 12 reps)
• Seated Calf Raises (5 sets of 12 reps)

Saturday: OFF

Sunday: OFF

CYCLE: 4-Day Split, Two Days On, 1 Day Off, Two Days On, Two Days Off

LEVEL: Intermediate To Advanced

GOAL: Muscle Size, Strength

Stay Strong, Train Hard....

Tags: workout programs

Train Hard or Go Home!
Bulldog… ..

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