Getbig.com: American Bodybuilding, Fitness and Figure

Getbig Bodybuilding Boards => Training Q&A => Topic started by: lilwoday09smb on July 11, 2006, 08:14:24 PM

Title: changing it up
Post by: lilwoday09smb on July 11, 2006, 08:14:24 PM

i have to change to a 4 day split because of a new job just wanted some input. how does this look

day 1 chest and biceps
bench press
incline bench press
dips
barbell curl
dumbbell curl / hammer curl
preacher curl


day 2 legs
squats
leg press
leg curl
lunges
calf raises

day 3 off

day 4 back/traps
pull ups / chin ups
deadlifts
barbell rows
tbar rows/dumbbell rows
barbell shrugs
dumbbell shrugs

day 5 shoulders / triceps

military press
dumbbell shoulder press
upright rows
lat raises
skull crushers
close grip bench / overhead extensions
pushdowns

day 6/7 0ff

Title: Re: changing it up
Post by: Cavalier22 on July 11, 2006, 11:09:18 PM

close to what I do, looks good man

Title: Re: changing it up
Post by: WOOO on July 12, 2006, 11:57:11 AM

my back and shoulder days are the reverse of yours, but other than that it's similar... you will find this very effective, it's the classic split

Title: Re: changing it up
Post by: texasRUSH on July 12, 2006, 12:02:44 PM

so you're saying do shoulders the next day after chest then my back?  but that would make chest back day still run into chest day with the twice a week thing.

Title: Re: changing it up
Post by: WOOO on July 12, 2006, 12:11:19 PM

Quote from: texasRUSH on July 12, 2006, 12:02:44 PM

so you're saying do shoulders the next day after chest then my back?  but that would make chest back day still run into chest day with the twice a week thing.

monday       chest/biceps/forearms/abs/maxOT cardio
tuesday      quads/hamstrings/calves
wednesday  abs/maxOT cardio
thursday     shoulders (front and lateral)/triceps
friday         back/traps/rear delts/calves/maxOT cardio
saturday     OFF
sunday       OFF

Title: Re: changing it up
Post by: lilwoday09smb on July 12, 2006, 01:01:37 PM

woo, what type of exercises do you do. i do my abs and cardio on my off days. wed sat sun. otherwise id be in the gym for hours. my workouts usualy last 50-65 minutes

Title: Re: changing it up
Post by: BigIronMike25 on July 13, 2006, 01:37:19 PM

thats a great split bro...plenty of recovery time....its the one im currently using and im finding im gettin a lot stronger on this split as opposed to a 5 or 6 day split... If your arms start to lag, go back to a 5 day split and train them on their own day....however if arms are a strongpoint for you, then stick with this split

Title: Re: changing it up
Post by: lilwoday09smb on July 13, 2006, 02:27:04 PM

i would love bigger arms but im still young and feel there ok. im 19, and my arms measure 16 flexed. not really good but i just have a hard time getting em to grow. legs and shoulders are a strong part for me. my body fat is probaly around 12-13. i have visible abs but not the greatest. i would like to eventualy get up to about 215

Title: Re: changing it up
Post by: Jr. Yates on July 13, 2006, 07:02:38 PM

If you think your arms are a weak part then its time to give them special attention. Short rests between sets, heavy weight, superset drop sets things like this worked for me.

Title: Re: changing it up
Post by: lilwoday09smb on July 13, 2006, 07:33:20 PM

ok ill try that, what exercises to you reccomend. ive been doing.
skul crushers 4 x 8-10
barbell curls 4 x 8-10
close grip bench 3 x 8-10
dumbbell curls 3 x 20
pushdowns 3 x 12-15
machine curls 3 x 8-10
reverse curls 3 x max
barbell wrist culs 3 x max


(sometimes i do hammer curls0
(i do dips on chest day0