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Max Gains: Best science based 4 day workout split

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Monday: Chest & Biceps or Back and Triceps (+Shoulders)

Eduard Van GeestBy Eduard Van Geest

Back & triceps

exercise
Bar Lateral Pulldown

4 sets x 7-12 reps

exercise
Seated Overhead Triceps Extension

4 sets x 6-11 reps

exercise
Straight Back Seated Row

3 sets x 9-12 reps

exercise
Barbell Lying Triceps Extension Skull Crusher

3 sets x 6-8 reps

exercise
Seated Wide-grip Row

3 sets x 10-12 reps

exercise
Shrug

3 sets x 11-15 reps

exercise
Dumbbell Rear Delt Fly

3 sets x 11-13 reps

exercise
Two handed hang back stretch

1 sets x 1 reps

Chest & biceps

exercise
Incline Bench Press

4 sets x 7-10 reps

exercise
Preacher Curl

3 sets x 8-10 reps

exercise
Dumbbell Incline Bench Press

4 sets x 7-10 reps

exercise
EZ Barbell Preacher Curl

3 sets x 8-10 reps

exercise
Dumbbell Bench Press

3 sets x 5-7 reps

exercise
EZ Barbell Reverse grip Preacher Curl

3 sets x 9-11 reps

exercise
Cable One Arm Lateral Raise

4 sets x 5-8 reps

exercise
Dumbbell Incline Biceps Curl

3 sets x 8-12 reps

Legs & suffering

exercise
Lever Leg Extension

5 sets x 1-16 reps

exercise
Full Squat

4 sets x 7-10 reps

exercise
Sissy Squat

3 sets x 5-6 reps

exercise
Lever Lying Leg Curl

4 sets x 7-11 reps

exercise
Romanian Deadlift

3 sets x 11-14 reps

exercise
Dumbbell Standing Single Leg Calf Raise

5 sets x 10-15 reps

Shoulders & abs

exercise
Dumbbell lying external shoulder rotation

2 sets x 8 reps

exercise
Dumbbell Seated Shoulder Press

3 sets x 4-9 reps

exercise
Cable One Arm Lateral Raise

4 sets x 7-9 reps

exercise
Lateral Raise

4 sets x 6-11 reps

exercise
EZ Bar Front Raise

3 sets x 8-11 reps

exercise
Hanging Leg Hip Raise

4 sets x 12 reps

Forearms

exercise
Over Bench Wrist Curl

3 sets

exercise
Barbell Wrist Curl

3 sets

exercise
Behind Back Finger Curl

3 sets

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