4 Day Split Routine for all Body Types
So if the main goal is improving Muscle mass/ toning you want to be training as much as you can with all the rest you need to allow your muscles to recover and grown. Every body shape is different so that means training specific areas to create a better balance.
For those of you PEAR SHAPED then try and work on your upper body more, particularly your shoulders and back to create a more hourglass figure so go for something like- Legs, Back and Chest, Legs and Glutes, Shoulders, Back and Chest.
For the hourglass or those of you who want to get a better, bigger bum and/ or your less curvy then try- Legs and glutes, Back and Chest, Legs, Shoulders, Legs and Glutes.
PLEASE ENSURE YOU ARE DOING YOUR CORE TRAINING TOO!
Legs
5 X 10,10,8,8,8 Inc weight as reps decrease
Low Box Squat BB
Back Lunges
Hip Thrusts
3 sets 15
RDL
Superset With
Donkey Kickback
3 Sets 15,10,20 (Drop Last Set)
Sumo Squat
Superset With
Low Curtsy with leg lift (stay low in squat)
3 Sets 15,10,20 (Drop Last Set)
1 Leg Steo Ups
3 Sets 1 Minute
Squat Hold
Back and Chest
5 X 10,10,8,8,8 Inc weight as reps decrease
Chest press
1 Arm Row
3 Sets 15
Chest Fly
Superset With
Laying Straight arm pullover
3 Sets 15,10,20
Arnold Press
Superset With
Seated Lat Raise
3 Sets 15,10,20
One arm (other arm to stabilise Y/I/T Raise
Superset With
Press ups on Knees ( 1 second pause at bottom to make harder, quicker easier for higher reps)
3 SETS 15-20
Up Row
Inclines Chest Press
3 SETS 15-20
Bicep Curl
Superset With
Tricep Dips
Shoulders
5 X 10-12
Bent Over Row
Shoulder Press
3 Sets 15
Prone Raise
Superset With
Front Raise
3 Sets 15
Seated Lat Raise
Superset With
Up Row
3 Sets 15
Standing Lat Raise
Superset With
Arnold Press
2 Sets 12-15
Bicep Concentration Curl
Superset With
Tricep Kickbacks
2 SETS 20
Tri Dips
Overhand Curl to Press
Laying Superman (10 second Holds)
Glutes
Pyramid 10,15,20,20,15,10 Weight decreases/ Increases as reps go up and down
1 Leg Straight leg Deadlift
Split Squat, each leg
Wide Leg Squat
4 Sets 15,20,20,15
RDL
Superset With
Low 2 Bench Squat
3 sets 15 TRI SETS
Side Lunge
Curtsy on back of High Bench, 1 Leg on, Leg behind to side then other side
1 Leg Hip Thrusts
4 Sets 15,20,20,15
1 Leg Step Up
Superset With
Swing Lunge