How to Build Your Best Workout Week 4 Day Split Sets and Reps - Mike Thurston

Take Advantage of Ross Dickerson's 3-Day Split Workout to Maximize Your Exercise Program

Are you prepared to increase the level of your fitness? Fitness guru Ross Dickerson has created a three-day split training regimen that is both effective and efficient, focusing on various muscle groups each week. With this split program, you may workout with focus and recover at your best, which will help you reach your fitness objectives. So let's get started with Ross Dickerson's three-day split sets and reps program.

Recognizing the Three-Day Divide

The format of Ross Dickerson's three-day split routine is as follows:

Day 1: PUSH DAY (Triceps, Shoulders, and Chest)
Day 2: REST
Day 3: DAY OF PULL (Biceps, Back)
Day 4: REST
Day 5: DAY OF THE LEG (quads, hamstrings, glutes, calves)
Day 6: REST
Day 7: REST FOR MUSCLE RECOVERY

DAY 1 - PUSH DAY : CHEST & SHOULDERS

CHEST 

  - Flat Bench Press 4 x 8-10

CHEST SUPERSET

 - Cable Press 4 x 10

 - Cable Fly 4 x 10

CHEST SUPERSET

  - Close Grip DB Press  4 x 10 (failure on final set)

  - Push Ups 4 x 10 (failure on final set)

SHOULDERS

SHOULDERS SUPERSET

  - Lateral  Raises 4 x 10

  - Plate Front Raise 4 x 10

Take the barbell plate in both hand and start doing front faise like single arm db front raise below:

  -  Alternating DB Press 4 x 10 each side as above mentioned pictures.

  - Cable Raise 4 x 15 (dropset final set)

Take cables and start doing as above pictures.

However, you can do some rear delts workout using reverse fly machine.

DAY 2 - REST

DAY 3 - BACK

Bodyweight Pull Up 3/4 sets

Barbell Row on Incline Bench 4 x 8

Superset

  - T Bar Row 4 x 10

  - Lying DB Pullback 4 x 10

Alternating Cable Pull 4 x 10 each side

Rack Pull with Shrug 4 x 10

Seated Cable Row 4 x 10

DAY 4 - REST

DAY 5 - ARMS & ABS

BICEPS SUPERSET

  - Bodyweight Pull Up 3 x 10

  - Seated Dumbbell Curl 3 x 10

TRICEPS SUPERSET

  - EZ Bar Extensions 3 x 10

  - Close Grip Press 3 x 10

BICEPS SUPERSET

  - EZ Bar Reverse Curl 3 x 10

  - Spider Curls 3 x 10

TRICEPS SUPERSET

  - Dips 3 x 10

you can do it in the supported machine dips.

  - Rope Extensions 3 x 10

ABS

Hanging Crunches - 4 x 10

You can do hanging leg raises with hanging position.

V Sit Crunches - 4 x 10

You can do it in the Bench in a triangle position. you may use some weights in your legs.

CORE

HIIT Battle Ropes 10 mins, 45 sec working, 15 sec rest

1. For the strength training I usually follow the following split workout 

DAY 1 - Wider and Bigger Back Workout | Full Muscle Building Series

DAY 2 - Biceps & Triceps workout for Bigger Arms | Full Muscle Building Series

DAY 3 - Ultimate Abs & Calves Workout | Full Muscle Building Series

DAY 4 - Most Effective Chest & Biceps Workout | Full Muscle Building Series

DAY 5 - Shoulder Tricep Workout for Maximum Results | Full Muscle Building Series

DAY 6 - Leg Day Workout for Muscle Growth | Full Muscle Building Series

DAY 6 - LEGS

Front Squats 3 x 10 

Bulgarian Split Squat 3 x 12 each leg

Lying Leg Curl 3 x 10

SUPERSET

  - Stiff Leg Deadlift 3 x 10

  - Step Ups 3 x 10

Dumbbell Squats 4 x 10 (to failure on final set)

Walking Lunges 3 x 12 steps 

Calf Raises 30 reps (with hold every 10 reps)

DAY 7 - REST

In summary

The four-day split training plan developed by Mike Thurston is a comprehensive strategy for developing strength, muscle, and endurance. This planned program can assist you in reaching your fitness goals regardless of how experienced you are at the gym.

Visit healthbestfit.com and subscribe to Mike Thurston's channel for additional fitness advice, comprehensive exercise plans, and individualized coaching. Join the wellness movement and tell your friends about this game-changing training regimen!

Utilize Mike Thurston's tried-and-true methods to advance your fitness quest and realize your full potential. Take the first step toward living a better, healthier lifestyle right now.

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