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You are here: Home / Workouts / Build Lean Muscle Workout – 4 Day Split

Build Lean Muscle Workout – 4 Day Split

August 19, 2012 By Mandy Gibbons

On the exercises that you use lighter weights, and can perform more reps, have 1 minute rest between sets. On the exercises that you feel really fatigued have a 2-3 minute rest in between sets.

Monday

– Legs and Calves

5 mins warm-up

3 x 8-12 reps: Bench Squats with Pulse
(lower the bench, depending on how advanced you are with squats).
3 x 8-12 reps each side: Reaching Side Lunge
3 x 8-12 reps each side: Pistol Bench Squat With Medicine Ball
3 x 8-12 reps each side: Bench Step-Up with dumbbells in hands
(dumbbells are optional)
3 x 12+ reps: Fitball Leg Curl (focus on squeezing your glutes and hammies)
4 x 12+ reps: Standing Calf Raises on Adjustable Bench
(or on a step, or floor)

5 – 10 mins cool-down
Stretches

Tuesday

– Chest, Triceps and Abs

5 mins warm-up

3 x as many as you safely can: Knee Push Ups (or from your toes)
3 x 8-12 reps: Incline Fitball Dumbbell Chest Press
3 x as many as you safely can: Close Grip Tricep Pushup (from your knees or toes)
3 x 12 reps: Lying Dumbbell Tricep Extensions (use lighter weight)
3 x 12 reps: Bent Over Tricep Kickbacks (use lighter weight)

3 x 15-20 reps: Super Crunch
3 x 15-20 reps: Fitball Pass Over
3 x 15-20 reps: Medicine Ball Oblique Twist

5 – 10 mins cool-down
Stretches

Wednesday

– Cardio

Cardio of your choice and stretches

Thursday

– Back and Biceps

5 mins warm-up

3 x as many as you safely can: Smith Machine Assisted Wide Grip Pull Ups
(Or you can use Pull Up / Chin Up Machine or Bar)
3 x 8-12 reps each side: One Arm Bent Over Dumbbell Row – Bench
3 x 8-12 reps: Bent Over Dumbbell Row – Palms Forward
3 x as many as you safely can: Superman (so if that’s only 4, just do 4)

3 x 12 reps: Alternating Bicep Curl
3 x 12 reps: In / Out Hammer Curls
3 x 12 reps: Bicep Curl (you can also do this seated)

5 – 10 mins cool-down
Stretches

Friday

– Shoulders and Abs

5 mins warm-up

3 x 8-12 reps: Shoulder Pike Press (if you can’t do these do Shoulder Press)
3 x 8-12 reps: Dumbbell Arnold Press
3 x 8-12 reps: Dumbbell Upright Rows
3 x 12 reps: Dumbbell Rear Lateral Raises (use a lighter weight)

3 x 15-20 reps: Reverse Sit-Ups
3 x 15-20 reps: Ab Leg Raise
3 x 15-20 reps: Fitball Side Crunch

5 – 10 mins cool-down
Stretches

Saturday

– Cardio (optional) or OFF

Cardio of your choice and stretches

Sunday

– OFF

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