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4-WAY SPLIT

This workout is based on two working sets to failure per exercise conducted after warming up. Training is to be conducted 4 times per week; each workout is to be conducted once per week.

Workout/Bodypart Exercised
Exercises
Warm-Up Sets
Working Sets
Average Reps Per Set

Workout A

Chest
Flat Bench Barbell or Dumbbell Press
3
2
6-8

Incline Bench Barbell or Dumbbell Press
1
2
6-8

Flat or Incline Dumbbell Flyes
1
2
6-8

Triceps
Close Grip Barbell Bench Press or Dips
1
2
6-8

Lying Triceps Extensions or Pushdowns
1
2
6-8

Workout/Bodypart Exercised
Exercises
Warm-Up Sets
Working Sets
Average Reps Per Set

Workout B

Thighs
Squats
5 minutes on the stationery bike & 3 warm-up sets
2
8-10

Leg Press or Hack Squats
1
2
8-10

Lunges
1
2
8-10

Hamstrings
Leg Curls
1
2
6-8

Stiff Legged Deadlifts
1
2
6-8

Workout/Bodypart Exercised
Exercises
Warm-Up Sets
Working Sets
Average Reps Per Set

Workout C

Back
Chins or Pulldowns
3
2
6-8

Low Pulley Rows or Bent Over Rows
1
2
6-8

Deadlifts
1
2
6-8

Biceps
Barbell or Dumbbell Curls
1
2
6-8

Preacher Barbell or Dumbbell Curls
1
2
6-8

Workout/Bodypart Exercised
Exercises
Warm-Up Sets
Working Sets
Average Reps Per Set

Workout D

Shoulders
Seated Barbell or Dumbbell Press
3
2
6-8

Arnold Press or Side Lateral Raises
1
2
6-8

Bent Over Lateral Raises
1
2
6-8

Calves
Standing Calf Raises
2
2
12-15

take a look at these plans.
we used them when we were deployed overseas and they worked good

I would even suggest going to realage.com. They have section that builds a workout for you whether you have weights or not.

Good Luck,
Monique