Bodybuilding Forum - Bodybuilding.net

Bodybuilding Forum - Bodybuilding.net (/)
-   Training (http://www.bodybuilding.net/training/)
-   -   My 4-day split (http://www.bodybuilding.net/training/my-4-day-split-15192.html)

fqqs 07-19-2012 11:51 PM

My 4-day split
 
Monday - Back and Biceps

Deadlifts: 3 6
Pullups: 50 reps total
T-Bar Rows: 3 10 (2 second pause in the contracted position)
Cable Rows: 3 12
DB Shrugs: 3 12 (with a 3 second squeeze at top)

Barbell Curls: 3 8
Incline Curls: 3 8
Reverse Curls: 3 10-12

Tuesday - Chest and Triceps

Incline Dumbbell Press: 3 6-8
Flat Dumbbell Press: 3 6-8
Incline Dumbbell Fly 3 8
Weighted Dips: 3 8

EZ Curl Skull Crushers: 3 10
Tricep Pushdowns: 3 10

Thursday - Legs and Abs

Squats: 3 8
Leg Press: 3 8-12 (3 seconds going down during the eccentric phase)
Leg Extension: 3 8-12 (hold each contraction for 3 seconds)
Leg Curls: 3 8-12
Stiff leg Deads: 3 10

Weighted Hanging Leg Raises: 3 8-12
Cable Crunches: 3 8-12

Saturday - Shoulders and Calves

Seated DB Press: 3 10
Side Lateral Raises: 3 10
Bent Over Flyes: 3 10
Plate Raises: 3 sets with 45 lb plate

Standing Calve Raises: 3 10
Seated Calve Raises: 3 15





Waiting for you opinions mates.

Cheers

fqqs 07-22-2012 09:30 AM

uppp

irondog19 07-22-2012 03:01 PM

not a bad routine! good exercises and reps/set numbers. With those reps, just make sure you're lifting moderately heavy weight! It's a decent routine to add some weight on. I personally have followed a similar routine in the past but changed it up to chest/bis and then back/tris. Found i was able to lift more and add more mass when I separated those two body parts. Found I was too gased by the time i got to bis or tris. Should give er a try and see what you think!
Other than that, good luck! Looks solid to me.

cheers


All times are GMT -8. The time now is 06:16 AM.

Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.