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
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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
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close to what I do, looks good man
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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
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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.
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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
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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
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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
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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
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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.
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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