Griffin 4+1

4 Days on 1 Day off Bodybuilding workout routine.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

MTS Decline Bench

Dip (Bodyweight)

Pec Fly

Lateral Raise (Cable)

Lateral Raise (Dumbbell)

Lat Pulldown

Chest Supported T-Bar Row

Free Motion Single Arm Pulldown

Seated Wide-Grip Row (Cable)

Rear Delt Fly (Machine)

Face Pull

Reverse Forearm Curl

Forearm Curl

Tricep Pushdown (Cable)

Tricep Press

Hammer Curl

Bicep Curl (Dumbbell)

Skull Crusher (Barbell)

Seated Shoulder Press (Dumbbell)

Preacher Curl (Barbell)

Single Arm Tricep Extension (Cable)

Shoulder Press (smith Machine)

Hack Squat

Leg Extension

Single Leg Extension

Hip Abductor (Machine)

Leg Raise (Captain's Chair)

Abs Crunch (Weighted)

Incline Bench Press (smith Machine)

ISO Flat Bench

Wide Chest Iso

Free Motion Chest Fly

High Row

Iso Pull Down

Seated Row (Cable)

Pull-Up (Assisted)

Bicep Curl (Cable)

Camber Curl

Overhead Single Arm Tricep Extension Cable

Overhead Press (Barbell)

Front Raise

Squat (Barbell)

Romanian Deadlift (Barbell)

Hamstring Curl

Seated Hamstring Curl

Hip Adductor (Machine)

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