Go Back   Bodybuilding.net - Bodybuilding Forum > >


My 4-day split



Reply
 
Thread Tools Display Modes
  #1  
Old 07-19-2012, 11:51 PM
fqqs fqqs is offline
Rank: New Member
 
Join Date: Jun 2010
Posts: 31
Default 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
Reply With Quote
  #2  
Old 07-22-2012, 09:30 AM
fqqs fqqs is offline
Rank: New Member
 
Join Date: Jun 2010
Posts: 31
Default

uppp
Reply With Quote
  #3  
Old 07-22-2012, 03:01 PM
irondog19 irondog19 is offline
Rank: Member
 
Join Date: Jan 2012
Posts: 111
Default

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
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 09:05 PM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.