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@li2li2.li200:

فهد العتيبي
فهد العتيبي
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Region: SA
Wednesday 15 April 2026 07:02:15 GMT
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This 4-day gym split is perfect for building muscle with smart volume and recovery. Here’s the full breakdown: Day 1 – Upper (A) • DB Incline Bench Press – 2 sets of 6–8 reps • Lat Pulldown – 2 x 6–8 • DB Shoulder Press – 2 x 6–8 • JM Press – 2 x 8–10 • DB Preacher Curl – 2 x 8–10 • Cable Lateral Raise – 2 x 10–12 Day 2 – Lower (A) (Quad Focused) • Hack Squats – 2 x 6–8 • Leg Press – 2 x 6–8 • Seated Leg Curl – 2 x 8–10 • Leg Extension – 2 x 8–10 • Calf Raises – 2 x 10–12 • Leg Raises (core) – 2 x 12–15 Day 3 – Upper (B) • Lat Pulldown – 2 x 6–8 • Incline Press Machine – 2 x 6–8 • Chest-Supported T-Bar Row – 2 x 6–8 • Pec Dec – 2 x 8–10 • Overhead Tricep Extension – 2 x 8–10 • Incline DB Bicep Curl – 2 x 8–10 • Cable Lateral Raise – 2 x 10–12 Day 4 – Lower (B) (Hamstring Focused) • Romanian Deadlift – 2 x 6–8 • Leg Press – 2 x 6–8 • Seated Leg Curl – 2 x 8–10 • Adductor Machine – 2 x 8–10 • Calf Raises – 2 x 10–12 • Back Extensions – 2 x 10–12 This is how you train smart, recover well, and actually grow. Save this routine and give it a go! #creatorsearchinsights #strengthtraining #gymroutine #workoutsplit #gymadvice #workouttips
This 4-day gym split is perfect for building muscle with smart volume and recovery. Here’s the full breakdown: Day 1 – Upper (A) • DB Incline Bench Press – 2 sets of 6–8 reps • Lat Pulldown – 2 x 6–8 • DB Shoulder Press – 2 x 6–8 • JM Press – 2 x 8–10 • DB Preacher Curl – 2 x 8–10 • Cable Lateral Raise – 2 x 10–12 Day 2 – Lower (A) (Quad Focused) • Hack Squats – 2 x 6–8 • Leg Press – 2 x 6–8 • Seated Leg Curl – 2 x 8–10 • Leg Extension – 2 x 8–10 • Calf Raises – 2 x 10–12 • Leg Raises (core) – 2 x 12–15 Day 3 – Upper (B) • Lat Pulldown – 2 x 6–8 • Incline Press Machine – 2 x 6–8 • Chest-Supported T-Bar Row – 2 x 6–8 • Pec Dec – 2 x 8–10 • Overhead Tricep Extension – 2 x 8–10 • Incline DB Bicep Curl – 2 x 8–10 • Cable Lateral Raise – 2 x 10–12 Day 4 – Lower (B) (Hamstring Focused) • Romanian Deadlift – 2 x 6–8 • Leg Press – 2 x 6–8 • Seated Leg Curl – 2 x 8–10 • Adductor Machine – 2 x 8–10 • Calf Raises – 2 x 10–12 • Back Extensions – 2 x 10–12 This is how you train smart, recover well, and actually grow. Save this routine and give it a go! #creatorsearchinsights #strengthtraining #gymroutine #workoutsplit #gymadvice #workouttips

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