Naoufel's 4-day Science-Based Split

To build a strong athletic and aesthetic body  by focusing on hypertrophy (muscle growth), foundational strength and the muscular control ,using mostly dumbbells and bodyweight exercises.

default

Week 1

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Lunge (Dumbbell)

Leg Extension

Hip Thrust (Barbell)

Standing Calf Raise

Hanging Leg Raise

Plank

Russian Twist

Treadmill

LowerBody - Quads , Glutes etc

Wide Grip Lat Pulldown

Seated Wide-Grip Row (Cable)

Chest Supported Row (Machine)

Face Pull

Bicep Curl (Cable)

Incline Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Bicep Curl (EZ Bar)

Hammer Curl (Cable)

Reverse Wrist Curl (Dumbbell)

Farmer's Walk (Weighted)

Pull - Back, Biceps, Forearms

Chest Press (Machine)

Incline Chest Press (Machine)

Shoulder Press (Machine)

Lateral Raise (Machine)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Shrug (Dumbbell)

Upright Row (Barbell)

Push - Chest,Shoulders,Triceps

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Chest Fly (Dumbbell)

Plank (Weighted)

Upper Body - Mix/Balance 

0 reviews for Naoufel's 4-day Science-Based Split