4 day per week training

[Eric15210]

I need some help here

I can only train 4 days per week - 60/80 minutes per workout

any advice only how I should split my routine

I train chest/biceps
back and triceps
legs/shoulders

any suggestions would be appreciated

[NoCalBbEr]

you can use they same plit but give shoulders it's own day..

my old split
mon chest/bis/abs
tue legs
thu back/traps
fri shoulder/tris

i liked this split bc it gives max recovery to main muscles and secondary  muscles. if you want a different split then that. you can check out bodybuildingpro.com and look at all different splits.

[bald]

I use to train 4 days a week, it looked like this.

Mon-chest and bis
Tues-Quads and calves
Wed-off
Thurs-shoulders and tris
Fri-back and hams
Sat-off
Sun-off

I would suggest throwing abs in there somewhere

[buffbong]

ive found this the best 4day routine for me as no muscles intefer with each other and the order of the bodyparts trained works good for me.
monday chest tris
tuesday back calves abs
wensday off
thursday shoulders traps bis forearms
friday  legs abs
saturday off
sunday off
monday repeat

[triple_pickle]

i do

day 1:  back, biceps
day 2:  chest, deads

day 4:  legs
day 5:  shoulders, triceps

note: i do deads every other week.  on non-deads weeks, i do hyperextensions on day 1.

i do calves and abs twice a week, various days.

[Saskbb]

I need some help here

I can only train 4 days per week - 60/80 minutes per workout

any advice only how I should split my routine

I train chest/biceps
back and triceps
legs/shoulders

any suggestions would be appreciated

My old 4 day routine was:

day 1 back/bi's
day 2 chest/tris
day 3 quads/calves
day 4 hams/shoulders

abs and foremans were added 2 times per week

[Blockhead]

Monday: Shoulders/Traps/Triceps
Tuesday: Back/Calves
Wednesday: OFF
Thursday: Chest/Biceps
Friday: OFF
Saturday: Legs/abs
Sunday: OFF

  Thats a great split!

[FitChic78]

You can try 2/2 split by hitting UB and LB twice a week:

M & Th - Hit all UB parts and train with heavy weights. My schedule used to be like this:
Chest: FB Press - 4 sets
          IB - 3 sets
          FB or IB Flys - 3 sets
Back:   Lat pulldowns or Pullups - 4 sets
          Seated Rows or DB Rows - 3 sets
Shoulders: Military Press - 4 sets
               Side Laterals - 3 sets
               Front or Rear Raises - 3 sets
Bi's: BB Curl - 4 sets
       DB Curls or Preacher Curls - 3 sets
Tri's: Skull Crushers (EZ Bar) - 3 sets
        Single Arm DB Ext or Cable Pressdowns - 3 sets

Because you would be hitting major BP first (chest & back), by the time you are to start with shoulders and arms, your muscles are already pre-exhausted. So 2 exercises for arms should be enough.

Then you could do LB as follows:

T-F: LEGS
Free Rack Squats - 4 sets
Leg Press - 3 sets
Deadlifts - 4 sets
Extensions - 3 sets
Curls - 3 sets
Standing Calf Raises - 3 sets
Seated Calf Raises - 3 sets

You can do it for 4-6 weeks and see if this split would work for ya. Then you can switch to training only 1 BP per week, doing something like this:

M - Back
T - Legs
W - Off
Th - Shoulders/Bi's
F - Chest/Tri's

Hope this was helpful!