The 4-Day splits with weights workout is an advanced bodybuilding protocol and shouldn't be practiced by beginners. Senior beginners should start with a starter program of basics.
When dividing your workout into 4 parts you should rest one day between each training session, or do two sessions, back-to-back, followed by two days of rest.
Reasonable 3-times-per-week cardio sessions should be incorporated, either on off days or after your weight training on the same day. For most people, it is better to weight train before doing cardio.
If you have a physical problem that is aggravated while doing a particular exercise, see if you can replace it with one that works the same area without aggravation. Try to replace a compound exercise with another compound exercise.
Before beginning, do a few light calisthenics followed by a warm-up set before the first exercise of a session. Further warm-up sets should not be necessary.
Don't train to failure. End a set when another rep, or possibly two, would be possible if you had to do it.
Rest 1 to 1-1/2 minutes between sets.
Day 1: Back and Biceps
Day 2: Chest and Triceps
Day 3: Legs (Thighs)
Day 4: Shoulders, Calves and Abs
Follow each workout with a short, relaxed period of stretching.
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