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MAXIMUM MUSCLE GAIN 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   Seated Calf Raises 1 2 12-15 Abs Crunches 1 2 15-20   Le Raises 0 2 15-20