This guide breaks down a 4-day workout split featuring the single arm cable chest fly—a powerful move to target your chest with precision. Perfect for building balanced strength and muscle definition.
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| 4-day workout split single arm cable chest fly |
Highlight-Key-Points :
- A 4-day split balances training and recovery perfectly.
- Single arm cable chest flys target imbalances and build symmetry.
- Push, pull, legs, and shoulder-chest days keep training structured.
- Cables provide constant tension, unlike free weights.
- Adding isolation work improves chest shape and definition.
The Perfect 4-Day Workout Split with Single Arm Cable Chest Fly for Bigger Gains,
Why a 4-Day Workout Split Works
A 4-day workout split is an excellent balance between training and recovery. You get enough intensity to challenge your muscles without overtraining. This approach also allows you to hit each major muscle group twice a week (directly or indirectly), leading to steady progress.
Highlight: Training 4 days a week strikes the perfect balance for muscle growth and recovery.
The Role of the Single Arm Cable Chest Fly
The single arm cable chest fly is a game-changer for chest development. Unlike dumbbell flys, cables provide constant tension throughout the movement. Training one arm at a time also improves stability and helps correct imbalances.
Highlight: Single arm cable flys help fix strength imbalances and build a fuller chest.
Day 1 – Chest & Triceps
Kick off with heavy presses, then isolate the chest and finish with triceps.
- Barbell Bench Press – 4x6–8
- Incline Dumbbell Press – 3x8–10
- Single Arm Cable Chest Fly – 3x12–15
- Overhead Triceps Extension – 3x10–12
- Triceps Rope Pushdowns – 3x12–15
Day 2 – Back & Biceps
A strong back supports pressing power.
- Pull-Ups or Lat Pulldown – 4x6–10
- Barbell Rows – 3x8–10
- Single Arm Dumbbell Row – 3x10–12
- Face Pulls – 3x12–15
- Barbell Curl – 3x8–10
- Incline Dumbbell Curl – 3x10–12
Day 3 – Legs & Core
Legs are the foundation of strength.
- Squats – 4x6–8
- Romanian Deadlifts – 3x8–10
- Leg Press – 3x10–12
- Hamstring Curl – 3x12–15
- Standing Calf Raises – 4x15–20
- Cable Woodchoppers – 3x12–15 (each side)
Day 4 – Shoulders & Extra Chest
End your split by boosting shoulder strength and giving your chest extra definition.
- Overhead Press – 4x6–8
- Dumbbell Lateral Raise – 3x12–15
- Rear Delt Fly (cables) – 3x12–15
- Incline Cable Single Arm Press – 3x10–12
- Single Arm Cable Chest Fly (high to low) – 3x12–15
- Push-Ups to Failure – 3 sets
Highlight: Adding an extra chest-focused day with cables ensures balanced muscle growth.
Pro Tips for Chest Growth
- Control the movement—don’t let the cables snap back.
- Adjust the cable angle (low, mid, high) to hit every chest section.
- Squeeze at the top of each rep for maximum contraction.
Highlight: Chest growth depends on tension, control, and consistency.
Final Thoughts
This 4-day workout split single arm cable chest fly plan is designed to build strength, symmetry, and muscle definition. With the right balance of compound lifts and cable isolation moves, you’ll see noticeable progress in both size and performance.
Highlight: Consistency and proper form will take your 4-day split results to the next level.