Reply With QuoteI think it looks fine pretty much. The only thing I disagree with are the lateral raises. Not really a pull movement. It would probably be fine though. However, I personally would skip them and replace them with an additional pulling movement to go with those dips.
4 day split routine, opinoins please!
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04-30-2006, 12:47 PM #1the unbanned
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4 day split routine, opinoins please!
I dont recall seeing a split like this on here before, I dunno maybe its a bad idea, buts its a split Id like to try, so I'd like your comments or thoughts!
my goals are just to have a whole body workout which is balanced. I'll probably be cycling using undulating periodization, but for right now Im more concerned with getting the split and exercises worked out. I'll be doing a upperbody push, a upperbody pull, a quad dominant leg day (is lowerbody push the right terminology??), and a ham dominant leg day (lowerbody pull???)
ok,
UB PUSH
DB/BB press 4x
Military press 3x
Incline press 3x
Front raises 3x
dips 3x
tri extensions 3x
tri push down 3x
total volume 22 sets
LB PULL
Deadlifts 4x
SL Deadlifts 3x
Ham curls 3x
Hyperextensions 3x
Shrugs 3x
Shrugs 3x
total volume 19 sets
UB PULL
Chin ups 4x
Row (some variation) 3x
Pull Downs 3x
Row (some variation) 3x
Lat raises 3x
Biceps 3x
Biceps 3x
total volume 22 sets
LB PUSH
Squats 4x
Front Squats 3x
Extensions 3x
Calf raises 3x
Kneeling Crunch 3x
hanging leg raise 3x
total volume 19 sets
I'm concerned with the volume on the upperbody days, Im thinking of toning them down and designing to different workouts for each and rotating between them!! hmmmm, what do you guys think??
thanks for posting!
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04-30-2006, 02:54 PM #2Fueled by Testosterone MODERATOR
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04-30-2006, 03:09 PM #3the unbanned
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I put that there, because I was having a hard time fitting it in! I wanted an exercise to hit my lateral deltoids. What if I did the lat raises with the shrugs and I'll do some assited pull ups using the inside handle bars to counter the dips!
Originally Posted by CowPimp
thanks.
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04-30-2006, 04:46 PM #4Fueled by Testosterone MODERATOR
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There you go. Originally Posted by MyK
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04-30-2006, 04:50 PM #5Registered User
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lateral raises is a pull exercise.
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04-30-2006, 06:46 PM #6Fueled by Testosterone MODERATOR
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How so? A pulling movement is where you are moving toward the center of your body. That doesn't sound like a lateral raise to me. Originally Posted by mike456
Anyway, it's all semantics. It doesn't really matter. Lateral raises work the "push musculature." That's what I'm getting at.The only time it's bad to feel the burn is when you're peeing...
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06-02-2010, 01:33 PM #7the unbanned
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Hey phineas,
how do you like that split?
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06-02-2010, 02:10 PM #8.::.:: Legend ::.::. ELITE MEMBER
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Vair nice.
Looks good bro. Whats your training frequency?Im not a drug dealer, im a street pharmacist!
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06-02-2010, 03:04 PM #9Registered User
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I think this looks pretty sweet. Good job!
Re: isolation. Make sure to assess whether you really need it. There's nothing wrong with some isolation, but too much will interfere with your compounds. Isolation is best left as an afterthought, IMO.
My only suggestion would be to either drop dips or at least include one more overhead press of some sort. Technically, (well, people will aruge this) dips are a vertical push, but, unlike most vertical pushes, they're chest-dominant. Furthermore, overhead pressing, particularly standing lifts, is very challenging. I'm not sure what press variation you're referring to in your upper push day but if it's seated than I would suggest including military press, which is basically the standing equivalent. These demand full body strength. Your core will take a beating, and bone density will also improve. It's also a very practical lift.
Corner press is another good alternative. I find it to be a useful tricep strengthener. Because of the solid ROM in corner press (assuming you're bring it down to your shoulder) it's a useful lift for training lifters to bring their overhead pressing all the way down, as most people I see go down to 90 degrees. It's like the whole squat argument; more muscle fibres worked, right?
Good looking program. Will you do a journal? Would love to see you progress on this bad boy.
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06-02-2010, 03:06 PM #10Registered User
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I think he means 4 days a week. Originally Posted by DiGiTaL
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06-02-2010, 03:20 PM #11SHRUG LIKE YOU MEAN IT MODERATOR
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COUGHfouryearoldthreadCOUGH
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Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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06-02-2010, 03:38 PM #12Registered User
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Originally Posted by Gazhole
Good catch!
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06-02-2010, 03:39 PM #13Registered User
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Ah fuck! LOL I can't believe I didn't notice that! Weak....weak Originally Posted by Gazhole
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06-02-2010, 03:40 PM #14Registered User
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This is what threw me off. Originally Posted by MyK 3.0
Damn you, MyK 3.0!!!
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06-03-2010, 12:01 PM #15the unbanned
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lol. I just keep seeing you give people advice on doing the lower split, and wanted to show that I was doing that shit 4 years ago. since then I reverted back to one leg day, but I think I am goin to go back to two day split... Originally Posted by Phineas
I currently do standing barbell press for vert push sperset with standing dumbbell press. would the seated smith be better??? also, i dont do dips, they eat my shoulders..
I will def incorporate those corner press, just have to scout a corner in the gym to use first...
your right i should start a journal, just got out of a long term relaitionship so now is the perfect timing, I will post my workout in the following days for all to see... and for the feedback...
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06-03-2010, 12:03 PM #16the unbanned
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Originally Posted by DiGiTaL
right now I am only three days a week, and I eat like shit. I need to get my shit together..
is that you in your avatar??
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06-03-2010, 12:57 PM #17Registered User
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That's awesome that you're incorporating standing pressing, but I think rather than just having a DB and BB mil press you should use one and include a different standing press. If you want to make it interesting you could start with DB military press and follow it with BB push press to get further stimulation on the already exhausted delts and tris -- not to mention the full body explosiveness/strength. Originally Posted by MyK 3.0
Of course, corner press is another stellar alternative. Just don't let yourself cheat on it. It's easy to think of it as a quick movement. I've seen only about 2 people not including myself and my training partner performing them but they did it incorrectly (not my partner..he learns everything from me, lol).
I think the journal would be perfect for you in this case. I finally decided to start usng them, but I'm going to wait until my next program because I'm already 5 weeks out of 10 into the current one.
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