Intensification type workouts: Four Day Split – Rob Clark

Lower Body: Monday & Thursday

24/09/2017

Video	Sets	Reps	Weight	Comment
Barbell Bench Press	5	4-6		A-1 Medium-Grip Bench Press Tempo 5010 Rest 100 seconds
Close Grip Pull Ups	5	4-6		A-2 Close-Grip Chin-ups Tempo 5010 Rest 100 seconds
Incline Press	5	4-6		B-1 45 Degree Barbell Bench Press Tempo 5010 Rest 100 seconds
1 Arm Dumbbell Row	5	4-6		B-2 One Arm Dumbbell Row Tempo 5010 Rest 100 seconds
Overhead Tricep Extension	3	7-9		C-1 EZ Bar Over Head Tricpes Extension Tempo 3110 Rest 90 seconds
Straight Barbell Preacher Curl	3	7-9		C-2 Straight Bar Preacher Curl Tempo 5010 Rest 90 seconds

Upper Body: Tuesday & Friday

25/09/2017

Video	Sets	Reps	Weight	Comment
Front Squat	5	4-6		A-1 Front Squat (Heels up) Thursdays substitute Trap Bar Deadlifts for the Front Squats) Tempo 5010 Rest 120 seconds
Lying Leg Curl (Hamstrings)	5	4-6		A-2 One and 1⁄4 Lying leg curls feet outward Tempo 5010 Rest 100 seconds
Bulgarian Squat	4	5-7		B-1 Dumbbell Bulgarian split squats Tempo 30X0 Rest 100 seconds
Good Mornings	4	6-8		B-2 Standing Good Mornings Tempo 3020 Rest 100 seconds
Standing Calve Raise	4	8-10		C-1 Seated Calf Raise Tempo 2210 Rest 75 seconds
Low Cable Pull-In	4	8-10		C-2 Low Cable Pull-ins Tempo 2010 Rest 75 seconds