chris heskett fitness model competing on stage
Weight training at the gym: 4 day split workout routine.

If you are serious about transforming your body, you are more than likely to move on to a split workout routine at some point in your gym life. A lot of bodybuilders and fitness models alike do split workout routines to build serious muscle mass.

“To achieve something you’ve never had before, you must do something you’ve never done before.”

Training one muscle group per week allows you to train it at optimal intensity and stimulate muscle growth.

A 4 day split routine gives you plenty of rest time between working out the same muscles. As we know full well – rest is another important (and sometimes overlooked) factor in the muscle building process.

There are a lot of variations of a 4 day split workout routine, depending on your goals. Whatever variation you go for, just make sure you train a different muscle group every day.

Here is the 4 day split workout routine featured in the interview with fitness model and certified personal trainer – Chris Heskett:

DAY 1: SHOULDERS AND ARMS

EXERCISE
Band Constant Tension Lateral Raises
Barbell Overhead Press Cluster
Rear Delt Flies
Lateral Swings
Lateral Raises
Cable Rear Delt Flies
Cross Body Hammer Curls
Dips
Preacher Curl
Rope Overhead Extension
Incline Curls
Rope Pressdowns
SETS

3
3
3
3
3
3
3
3
3
3
3
3

REPS

8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10

 

DAY 2: LEGS

EXERCISE
Leg Curl Partials
Back Squat Cluster
Back Squat
Leg Extension Partials
Leg Press
Lunges
Glute-Ham Raise
Romanian Deadlift
SETS
3
3
3
3
3
3
3
3
REPS
8-10
8-10
max reps
8-10
8-10
8-10
8-10
8-10

 

DAY 3: CHEST AND TRICEPS

EXERCISE
Machine Fly Partials
Bench Press Cluster
Incline Dumbbell Bench Press
Incline Dumbbell Fly
Decline Hammer Press
Band Triceps Extension
Close Grip Push Ups
SETS
3
3
3
3
3
3
3
REPS
8-10
8-10
8-10
8-10
8-10
8-10
8-10

 

DAY 4: BACK AND BICEPS

EXERCISE
Kayak Rows
Deadlift Clusters
Pull ups
T-Bar Rows
Dumbbell Rows
Lat Pull Down
Spider Curls
Incline Curls
SETS
3
3
3
3
3
3
3
3
REPS
8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10

 

Remember that in order to add those muscles, you need to workout, eat clean AND rest.

[quote_box_center]Chris also does a couple of conditioning workouts per week and he has a day off. For more nutrition and workout tips, read the interview with Chris Heskett for Skinny Muscles here.[/quote_box_center]