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Selected: Experienced, Maximise, 4 days

Program:   4 Day Split
Day 1: Back, Biceps, Abs
Day 2: Chest, Triceps, Forearms
Day 3: Legs, Abs
Day 4: Shoulders, Calves

Day 1 of 4: Back, Biceps, Abs

No. Exercise Detail
1 Bent Over Row 3 Pyramid sets of 6 -10 To Failure reps
2 Rear Pull Down 3 Triple-drop sets of 10 To Failure reps
3 Back Extension 3 Straight sets of 10 - 12 Comfortable reps
4 Dumbbell Curl 3 Pyramid sets of 10 - 12 To Failure reps
5 Preacher Curl then EZ Bar Curl 3 Pre-exhaust sets of 10 To Failure reps
6 Crunch then Leg Raise 3 Pre-exhaust sets of 10 - 20 To Failure reps
7 Twisting Crunch 3 Straight sets of 15 - 30 To Failure reps
8 Side Bend 3 Straight sets of 10 - 15 Comfortable reps

Day 2 of 4: Chest, Triceps, Forearms

No. Exercise Detail
1 Bench Press 3 Pyramid sets of 6 -10 Forced reps
2 Incline Bench Press 3 Pyramid sets of 10 Near Failure reps
3 Dumbbell Fly then Dumbbell Bench Press 3 Pre-exhaust sets of 10 To Failure reps
4 Cable Pushdown 3 Pyramid sets of 6 -10 Forced reps
5 French Press then Close Grip Bench Press 3 Pre-exhaust sets of 10 To Failure reps
6 Reverse Curl 3 Pyramid sets of 10 - 15 To Failure reps
7 Reverse Wrist Curl 3 Straight sets of 10 - 15 To Failure reps

Day 3 of 4: Legs, Abs

No. Exercise Detail
1 Squat 3 Pyramid sets of 6 -10 Near Failure reps
2 Lying Leg Curl 3 Straight sets of 10 - 12 Near Failure reps
3 Leg Extension 3 Straight sets of 10 - 12 Near Failure reps
4 Abduction Machine 3 Straight sets of 10 Near Failure reps
5 Twisting Crunch 3 Straight sets of 15 - 30 To Failure reps
6 Crunch then Leg Raise 3 Pre-exhaust sets of 10 - 20 To Failure reps
7 Twist Machine 3 Straight sets of 10 - 12 Comfortable reps

Day 4 of 4: Shoulders, Calves

No. Exercise Detail
1 Behind Neck Press 3 Pyramid sets of 6 -10 Forced reps
2 Dumbbell Lateral Raise then Dumbbell Shoulder Press 3 Pre-exhaust sets of 10 To Failure reps
3 Dumbbell Rear Lateral Raise 3 Straight sets of 10 - 12 To Failure reps
4 Standing Calf Raise 3 Straight sets of 10 - 15 Near Failure reps
5 Seated Calf Raise 3 Straight sets of 10 - 15 Near Failure reps

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