Upper/Lower Four Day Split Variation #2:

NOTE: Rest 30 to 45 seconds between sets.

Monday – Chest, Back:

Seated chest press machine – 3 sets of 15 repetitions
Incline dumbbbell chest presses – 3 sets of 12 repetitions
Flat bench dumbbell chest flyes – 3 sets of 12 repetitions
Wide grip lat pulldowns – 3 sets of 12 repetitions
Seated close grip cable rows – 3 sets of 12 repetitions
Bent over one arm dumbbell rows – 3 sets of 12 repetitions
Hyperextensions – 3 sets of 15 repetitions

Tuesday – Quads, Calves:

Leg extensions – 3 sets of 12 repetitions
Leg presses (feet shoulder width apart) – 3 sets of 12 repetitions
Bosu ball squats holding onto plate/weight – 4 sets of 12 repetitions
Smith Machine squats – 4 sets of 12 repetitions
Seated calf raises – 3 sets of 12 repetitions
Calf raises on leg press machine – 3 sets of 12 repetitions

Wednesday – OFF

Thursday – Shoulders, Biceps, Triceps:

Seated military shoulder presses – 3 sets of 12 repetitions
Dumbbell front raises – 3 sets of 12 repetitions
Dumbbell one arm side lateral raises – 3 sets of 10 repetitions
Seated dumbbell arm curls – 3 sets of 12 repetitions
Standing barbell curls – 3 sets of 10 repetitions
One arm cable arm curls – 3 sets of 15 repetitions
Cable tricep pushdowns – 3 sets of 12 repetitions
Seated dip machine – 3 sets of 10 repetitions

Friday – Hamstrings, Glutes, Abs:

Prone leg curls – 3 sets of 12 repetitions
Seated leg curls – 3 sets of 10 repetitions
Stiff legged deadlifts – 3 sets of 12 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-dk)
One legged leg presses – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-ad)
Diagonal lunges – 3 sets of 15 repetitions (please see my Glute Series Post: http://wp.me/p1TAxT-kV)
Bench step ups – 3 sets of 12 repetitions (please see my Glut Series Post: http://wp.me/p1TAxT-59)
Stability ball crunches – 3 sets of 25 repetitions
Reverse crunches – 3 sets of 12 repetitions

Saturday – OFF

Sunday – OFF