My 4DAY Split editted, what you think?

Haqq · 10-05-2007, 04:02 PM

Monday: Chest/Biceps
Tuesday: Legs/Abs
Wednesday: OFF
Thurdsay: Shoulders/Triceps/Abs
Friday: Back/Calves/Abs

Approximately 3 Sets of 6-9 REPS

Monday:

Shoulders/Triceps
Military Press,
Dumbell Shoulder Press,
Front Laterals,
Side Laterals,
Rear Delt Flyes,
Rear Delt Rows,
Upright Rows, Shrugs.
Skull Crushers,
Overhead Dumbell
Extensions,
Dumbell Kickbacks,
Close Grip Bench Press.

Thursday

Chest/Biceps
Bench Press,
Incline Bench Press,
Decline Bench Press
Dumbell Flys
Dumbbells Bench Press
Barbell Curls,
Preacher Curls,
Concentration Curls.
Crunches
Skipping

Tuesday

Legs/Abs
Squats,
Leg Extensions,
Leg Curls, Straight
Leg Deadlifts,
Dumbbell Lunges,
Step Ups
Crunches
Skipping

Friday

Back/Calves:
Pullups,
Bent Over Rows,
Dumbell Rows,
Back Flyes,
Deadlifts.
Standing Calf Raises,
Seated Calf Raises
Crunches
Skipping

My objective: I want to gain mass, I am currently at 140lbs @ 6"1 and 18 years old.

Also I only have DUMBBELLS [all weights], BENCH PRESS [incline, decline, flat], EZ CURL BAR, LEG EXTENSIONS to work with - Working out in my basement

StanUk · 10-06-2007, 04:40 AM

Personally i think there is way to much in there! And why are you training abs 3 times a week? your core is gonna get worked with deadlifts/squats etc. Personally id cut your routine down to a 3 day a week push/pull/legs and just stick to 5 or so excersizes making sure you include plenty of big compound ones.
And if your planning on bulking you need to eat eat and then eat some more!

**Gazhole** · 10-06-2007, 09:14 AM

Dont take this the wrong way but that program is fucking awful.

Most of your movements are isolation and un-needed, never mind the ungodly volume youll have going on there.

I quoted in hopes of changing it for the better, but you cant build a bridge out of sand.

Read the training stickies. Focus on 4-6 compound movements per day, have a higher frequency (non-bodypart) split like Fullbody, Upper/Lower, or maybe Push/Pull/Legs, and focus on a specific goal.

Throw that program in the bin, burn it, blow up the bin, bury the ashes, then fence off where you buried it.

:P seriously, just read the stickies and you'll be fine. We're here to help

Delusional · 10-06-2007, 09:28 AM

just curious. how are you going to be able to do pull ups in your basement?

Duncans Donuts · 10-06-2007, 03:06 PM

If you grow on that program I would be shocked.

Haqq · 10-06-2007, 07:27 PM

I'm trying my best to make a 4day split that works with the equipment I have, having a hard time maybe someone can create one for me please?

The equipment I have is: DUMBBELLS [all weights], BENCH PRESS [incline, decline, flat], EZ CURL BAR, LEG EXTENSIONS

**P-funk** · 10-06-2007, 07:37 PM

With that equipment:

Day 1:
dealift
push ups
1-arm DB row
skull crushers

Day 2:
bench press
split squats
bent over BB row
BB shrugs

Day 3:
Chin ups
DB shoulder press
step ups
curls

have fun.

Delusional · 10-06-2007, 08:57 PM

i dont get it. how can he do chin ups? i have basically the same equipment as him (except for the nice bench with leg stuff on it, and curl bar) i wish i had a way to do pull ups, chin ups, dips

**P-funk** · 10-06-2007, 08:59 PM

Quote:

Originally Posted by Delusional

i dont get it. how can he do chin ups? i have basically the same equipment as him (except for the nice bench with leg stuff on it, and curl bar) i wish i had a way to do pull ups, chin ups, dips

for fuck sake dude....do you have a tree in your yard? a beam in your garage or basement?

Go to the local sporting good store and buy a chin up bar and put it in a doorway if not. I have one in my apartment and I even belong to a gym.

be creative with your training man!! Not every situation is perfect. You need to figure out how to work with what you have.

**P-funk** · 10-06-2007, 09:01 PM

hell, even a playground?? use the monkey bars and do chin ups.

Stop worrying about the little things and get to work. You have a lot of training ahead of you.

Haqq · 10-06-2007, 10:52 PM

When going down my stairs there is a top floor - I jump onto the top floor from downstairs and do chin ups :|

GHETTO.

Haqq · 10-06-2007, 10:52 PM

Sorry for DUBPOST

But P-FUNK for someone in my situation - 6"1/140lbs trying to gainmass - should I stay with a 3DAY split or a 4DAY split? Which is more suitable.

**P-funk** · 10-06-2007, 11:20 PM

3 days a week is fine.....just work on developing some strength and good technique.

Delusional · 10-06-2007, 11:26 PM

Quote:

Originally Posted by P-funk

for fuck sake dude....do you have a tree in your yard? a beam in your garage or basement?

Go to the local sporting good store and buy a chin up bar and put it in a doorway if not. I have one in my apartment and I even belong to a gym.

be creative with your training man!! Not every situation is perfect. You need to figure out how to work with what you have.

actually, no. not one single tree in our yard. kinda depressing. and all the trees around the neighborhood the closest branch is like..30 feet up heh. our house doesnt have a basement, and my dad and uncle have the garage filled with a couple cars, parts laying everywhere, and boxes piled high.

a chin up bar..this is new to me. never heard of one, but it sounds interesting..and sounds like what ill end up doing.

**P-funk** · 10-07-2007, 12:40 AM

Where the hell do you live? Not even a park or a playground with monkey bars to do chin ups on?? Come on!!

I would get a pull up bar and a set of squat stands (so that you can do some front squats....I wouldn't back squat since you don't have safeties in case you need to bail out).

Adamjs · 10-07-2007, 02:02 AM

Quote:

Originally Posted by P-funk

hell, even a playground?? use the monkey bars and do chin ups.

Stop worrying about the little things and get to work. You have a lot of training ahead of you.

Playground's are great for working out at - just don't stare at the kiddies or you'll end up being taken by police car to the lock up; but on the bright side - lock-ups are great for working out at! So it's win-win!

**Gazhole** · 10-07-2007, 08:59 AM

When i trained at home i did dips in our loft hatch. Was hell of a motivational tool - if i failed a rep id more than likely fall down the hatch and break a leg :P.

Also to the topic poster, from those pictures you have 95% of the equipment i have ever used in my life, so youll be fine. The most important tools you will ever own are determination, ingenuity, and above all a passion for your hobby.

Malley · 10-07-2007, 10:09 AM

My pullups were on my rafters in the garage.

AKIRA · 10-07-2007, 10:26 AM

Wanna know what I do? I join a gym and use their shit. Works wonders.

Malley · 10-07-2007, 10:41 AM

KeenanB13 · 10-07-2007, 10:43 AM

Yeah man you should stick with like a 3 day if you are just starting out. Listen to most of these guys, p-funk is right man, you mean to tell me there's not one place you can jump up on to and start pulling yourself up to anywhere around the yard, or your house or anything? But at your size I'd work on just building a little strength even if it is lean muscle, because for you to "bulk" up is going to take longer than you think, and probably longer than you want. Heck man, I'm 5'11'' 170.

Haqq · 10-07-2007, 01:06 PM

10-05-2007, 04:02 PM	#1
Haqq thaOne Join Date: Oct 2007 Posts: 5	My 4DAY Split editted, what you think? Monday: Chest/Biceps Tuesday: Legs/Abs Wednesday: OFF Thurdsay: Shoulders/Triceps/Abs Friday: Back/Calves/Abs Approximately 3 Sets of 6-9 REPS Monday: Shoulders/Triceps Military Press, Dumbell Shoulder Press, Front Laterals, Side Laterals, Rear Delt Flyes, Rear Delt Rows, Upright Rows, Shrugs. Skull Crushers, Overhead Dumbell Extensions, Dumbell Kickbacks, Close Grip Bench Press. Thursday Chest/Biceps Bench Press, Incline Bench Press, Decline Bench Press Dumbell Flys Dumbbells Bench Press Barbell Curls, Preacher Curls, Concentration Curls. Crunches Skipping Tuesday Legs/Abs Squats, Leg Extensions, Leg Curls, Straight Leg Deadlifts, Dumbbell Lunges, Step Ups Crunches Skipping Friday Back/Calves: Pullups, Bent Over Rows, Dumbell Rows, Back Flyes, Deadlifts. Standing Calf Raises, Seated Calf Raises Crunches Skipping *My objective:* I want to gain mass, I am currently at 140lbs @ 6"1 and 18 years old. Also I only have DUMBBELLS [all weights], BENCH PRESS [incline, decline, flat], EZ CURL BAR, LEG EXTENSIONS to work with - Working out in my basement
Haqq thaOne Join Date: Oct 2007 Posts: 5

10-06-2007, 09:28 AM	#4
Delusional little guy with big hopes Join Date: Aug 2007 Location: Illinois Posts: 547	just curious. how are you going to be able to do pull ups in your basement?
	Gayspace www.taylorsnutrition.com

10-06-2007, 03:06 PM	#5
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	If you grow on that program I would be shocked.
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

10-06-2007, 07:27 PM	#6
Haqq thaOne Join Date: Oct 2007 Posts: 5	I'm trying my best to make a 4day split that works with the equipment I have, having a hard time maybe someone can create one for me please? The equipment I have is: DUMBBELLS [all weights], BENCH PRESS [incline, decline, flat], EZ CURL BAR, LEG EXTENSIONS
Haqq thaOne Join Date: Oct 2007 Posts: 5	[ failure is not an option ]

10-06-2007, 07:37 PM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	With that equipment: Day 1: dealift push ups 1-arm DB row skull crushers Day 2: bench press split squats bent over BB row BB shrugs Day 3: Chin ups DB shoulder press step ups curls have fun.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-06-2007, 04:40 AM	#2
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Personally i think there is way to much in there! And why are you training abs 3 times a week? your core is gonna get worked with deadlifts/squats etc. Personally id cut your routine down to a 3 day a week push/pull/legs and just stick to 5 or so excersizes making sure you include plenty of big compound ones. And if your planning on bulking you need to eat eat and then eat some more!

10-06-2007, 08:57 PM	#8
Delusional little guy with big hopes Join Date: Aug 2007 Location: Illinois Posts: 547	i dont get it. how can he do chin ups? i have basically the same equipment as him (except for the nice bench with leg stuff on it, and curl bar) i wish i had a way to do pull ups, chin ups, dips
	Gayspace www.taylorsnutrition.com

10-06-2007, 09:01 PM	#10
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	hell, even a playground?? use the monkey bars and do chin ups. Stop worrying about the little things and get to work. You have a lot of training ahead of you.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-06-2007, 10:52 PM	#11
Haqq thaOne Join Date: Oct 2007 Posts: 5	When going down my stairs there is a top floor - I jump onto the top floor from downstairs and do chin ups :\| GHETTO.
Haqq thaOne Join Date: Oct 2007 Posts: 5	[ failure is not an option ]

10-06-2007, 11:20 PM	#13
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	3 days a week is fine.....just work on developing some strength and good technique.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-07-2007, 12:40 AM	#15
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	Where the hell do you live? Not even a park or a playground with monkey bars to do chin ups on?? Come on!! I would get a pull up bar and a set of squat stands (so that you can do some front squats....I wouldn't back squat since you don't have safeties in case you need to bail out).
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-07-2007, 10:09 AM	#18
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,021	My pullups were on my rafters in the garage.
	www.crossfit.com

10-07-2007, 10:26 AM	#19
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,907 Photos: 3	Wanna know what I do? I join a gym and use their shit. Works wonders.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

10-07-2007, 10:41 AM	#20
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,021	haha
	www.crossfit.com

10-07-2007, 10:43 AM	#21
KeenanB13 Registered User Join Date: Sep 2007 Location: West Va. Posts: 125 Photos: 8	Yeah man you should stick with like a 3 day if you are just starting out. Listen to most of these guys, p-funk is right man, you mean to tell me there's not one place you can jump up on to and start pulling yourself up to anywhere around the yard, or your house or anything? But at your size I'd work on just building a little strength even if it is lean muscle, because for you to "bulk" up is going to take longer than you think, and probably longer than you want. Heck man, I'm 5'11'' 170.
	www.myspace.com/121389j

10-07-2007, 01:06 PM	#22
Haqq thaOne Join Date: Oct 2007 Posts: 5
Haqq thaOne Join Date: Oct 2007 Posts: 5	[ failure is not an option ]

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