My 4-day Routine

**Zinthar** · 10-01-2005, 01:36 PM

I need some advice on a routine that I've been trying. It's sort of a cross between full body workouts & 3-day splits, but on a 4-day schedule (I like going to the gym almost every night to at least do something, it gives me energy and I sleep better).

WO 1: Dumbbell bench press (3 sets), Incline dumbbell bench press (2 sets), Incline dumbbell flys (3 sets), lying pullovers (3 sets), lying triceps extension (3 sets)

WO2: Dumbbell military press (3 sets), Upright row (3 sets), Lateral raises (3 sets), SL Deadlifts (3-4 sets), Bicep curls (3 sets), Levered calf raises (2 sets), Abs (3 sets)

WO3: Usually the same as WO1, except often with one less set per exercise, and usually followed by 15 mins of cardio.

WO4: Squats (4 sets), Deadlifts (3-4 sets), Levered calf raises (2 sets), Abs (3 sets) -- this WO really kills me, but I like it.

On at least 2 of the other 3 days of the week I try to do 15-20 mins of cardio, along with some pushups & jack-knife situps.

I've been emphasizing chest & back, which I believe are my two weakest points right now, but I really want to improve everywhere and would like to put together a very even set of routines. Any suggestions/criticism is welcome -- I'm not adverse to completely changing up my routines, I just want to grow as efficiently as possible. I'm 21, on whey protein, and try to maintain a high/good calorie diet with a large amount of protein. I've been using creatine, but it's been 6 weeks now and so I'm going to stop using it for the next 4 weeks.

**CowPimp** · 10-01-2005, 01:47 PM

You're lacking good compound back movements. That's probably one reason why your back is lagging. Pullovers and upright rows give your back some stimulation, but I feel no back workout is complete with a rowing movement of some kind. I prefer bent or Yates' rows. Chinups and pullups are another staple in my back routines.

**Egoatdoor** · 10-01-2005, 02:22 PM

I second Cow Pimps's comments. Chins and rows should be added or at the very least alternated. Also, deadlifts should not be done he same day as squats. You say you are empahsizing chest and back. Chest is worked on its own day. Why not the back also????

If you are looking to gain size, four sets of squats as your only quad movement is also probably not enough and you also need to make sure you are getting enough carbs in your diet.

**TJ Cline** · 10-01-2005, 02:40 PM

Originally Posted by Zinthar

1. bench press 4 sets, Db press 4 sets, seated Db press 3 sets, later raises 3 sets, upright rows 3 sets, dips or lying tri ext 3 sets

2.day off...Abbs

3.Db rows 5 sets, med wide latt pulls 4 sets, db curls 3 sets, SLDL 3 sets, hamstring curls 2-3 sets

4. day off...Abbs

5. squats 4 sets, thigh ext or hack squat 4 sets, standing calf raises 3 sets

6. Repeat cycle.

**Zinthar** · 10-02-2005, 08:57 PM

Thanks for the tips. I did some chins & rows in my WO tonight and I'm gonna start doing the routine that Foreman recommended starting on Tues.

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