4-day split

[luka5z]

Monday: Quads, Hams

Squats - 2-3 warm-up sets of 10 reps

4 sets max reps with 10RM

Stiff leg deads - 4 sets max reps with 10RM

Walking db lunges - 3 lengths of a corridor

Leg extensions - 3 sets max reps with 12RM



Tuesday: Chest, Triceps

Incline db press -1-2 warm-up sets of 10 reps

4 sets max reps with 10RM

Weighted dips - 4 sets max reps with 10RM

Pec deck - 3 sets max reps with 12RM

Decline skull crushers - 3 sets max reps with 12RM

Pushdowns - 3 sets max reps with 12RM



Thursday: Back, Biceps

Deadlifts - 3 warm-up sets 10, 8, 6

3 sets max reps with 6RM

Wide grip pullups - 4 sets max reps

Seated cable rows - 4 sets max reps with 10RM

Lat pulldowns - 4 sets max reps with 10RM

Barbell curls - 3 sets max reps with 12RM

Db hammer curls - 3 sets max reps with 12RM


Friday: Shoulders, Calves

Seated bb press - 1-2 warm-up sets of 10 reps

4 sets max reps with 10RM

Leaning lateral - 3 sets max reps with 12RM

Bent over lateral - 3 sets max reps with 12RM

James' Three Minute Calf Workout



Rest between sets: 2 minutes (upper-body), 3-4 minutes (lower-body compound movements)

What's your opinion mates?


My current lifts:

Bench press 225 x 3
Deadlift 315 x 5
Squat 275 x 8

 

[Bonesaw]

looks decent

 

[parsifal09]

i like it man

im doing something very similar now

doing 4 days, but im not doing nearly as much accessory work

im just doing squats,deadlift,bench,military press, maybe power cleans

thats all

 

[luka5z]

ok thanks mates

but i dont know what about abs

 

[parsifal09]

hanging leg raises

but i havent been doing much lately

 

[parsifal09]

my gym doesnt have it, but golds venice had an ab machine,slectorized. ud sit in it, pull the bar over to keep u in. ud then bend over. was very good for working abs. wish i knew the name of it

 

[luka5z]

i dont have that kind of machine. so you think 3 sets of full hanging leg raises after leg day would be ok?

 

[parsifal09]

i think

but squats and deadlifts seem to be the best ab exercises

i like things as simple as possible

i have a squat day,deadlift day,bench day, military press day

i base it off a pct of my 1rm, and follow a set schedule every week

very simple