Hey guys, im new here, been lifting on and off for about a year, but im finally starting to get serious about it, im working on a four day split, broken up like this
Day 1-Chest/Bis/abs
Incline Bench 4x6-10
DB Press 4x6-10
Incline DB Flies 4x6-10
Dips/Pushup Superset- 4 sets, each one to failure
BB Curls 3x6-10
Hammer Curls 3x6-10
Reverse Curls 2x6-10
Decline Sit-ups(weighted)4x25
Planks/Side Planks
Day 2-Quads/Calves
Squats 5-12,10,8,6,4
Leg Press 5-12-10-8-6-6
Leg Ext 5- 15-12-10-8-6
Seated Calf Raises
Standing Calf Raises Both at 4 x 20-15-15-12
Day 3-off
Day Four-Back/Tri's/abs
Deadlifts 5x12-10-10-10-8
Reverse Grip PD's 4x6-10
BB Rows/Single Arm rows 4x6-10
Seated Cable Rows 4x6-10
Decline Lying Triceps Extensions 4x6-10
CG Bench Press 3x6-10
weighted bench dips 4x6-10
Lying reverse crunch 4x20-25
bicycles 4x20-25
Day 5-Shoulders/Hams/calves
This is a tri set, 5 sets of 6-8 exercises
Power Cleans
Snatch
Push-Press
Not sure if i should add Trap work afterwards
Then for hams
Stiff Legged Deadlift 5x12,10,8,8,8
Lying Leg Curl 3x12,10,8
Standing Leg curl 3x12,10,8
same as day 2