sicko

Hello people,

I have been training for 5-6 years, weight lifting 4-5. I am 21 years old.

My training used to consist of doing 2 parts + 20 mins very easy cardio each day , 6 days a week(hit each muscle twice) and rest on Sunday. I am pretty cut , have good muscle , although I decided to change up my training routine in order to build good lean mass over the next 4-5 months that I am starting my bsc sport and ex science at the university this sept.

My calorie intake has been and will be increased. I just hit the muscle once this week instead of twice and I saw difference!

Anyway , I thought about having :

Monday - Weights
Tuesday- Weights
Wednesday - Cardio
Thursday - Weights
Friday- Weights
Saturday- Cardio

That way I can eat immediately or drink my postwork right after the training instead of waiting to finish my 20-25 min cardio.

So, what do you think? I need a training program for a week , + exercises and sets needed to hit the muscle so that it can actually require a week to recover instead of bull****tin I like to feel that Iam working out.

P.s prefer not having biceps with back , and chest with triceps in on day.

ANy help will be appreciated .

Thanks

Nicholas

(a 5 day -traning is a also possibe)

CowPimp

There are a lot of viable 4 day splits out there. This is one that I liked:

Monday: Quads, Triceps
Tuesday: Hams, Biceps
Thursday: Back, Calves
Friday: Chest, Shoulders

As I said though, there are a lot of possibilities. Do some searching. There's a thread on here somewhere that lists a multitude of splits.

The only time it's bad to feel the burn is when you're peeing...

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