need help with new 4-day split

[richirich0417]

Right now i have a 3 day split that goes like this: chest/bi's, legs/shoulders, back/tri's. So far this has worked good, but im just want to throw in an extra day. I do abs 3 days a week at the end of my workout. Any suggestions on a 4-day split? Thanks

 

[TriZZle305]

you can throw legs on their own day

 

[BiggerNstronger]

Right now I do a 4 day partial push/pull split. Mon: Push=at least 3 chest excercises and 2 shoulder excercise. Wed: Pull=3 bicep excercise and 2-3 back excercises. The reason i say its a 'partial' push/pull split is because by the time I finish my workout I am getting too tired to do a COMPLETE workout for either shoulder (mon) or back (wed) so on Fridays I throw in whatever excercises I left out on Mon or Wed...generally my Fri. routine is the "fill in day" and consists of heavy skullcrushers, one or two chest excercises and whatever shoulder/other movement I may have left out on Monday or Wed. Sat or Sun is leg day. I alternate the push/pull days to mix things up a bit here or there. I have been doing this for 4 weeks now and have really liked the results.

 

[richirich0417]

If i gave legs thier own day where could i put shoulders in at?

 

[LAM]

Chest/biceps
Legs
Off
Shoulders (front & side delts)/triceps
Back/rear delts
Off
Off or repeat cycle

 

[BiggerNstronger]

Chest/biceps
Legs
Off
Shoulders (front & side delts)/triceps
Back/rear delts
Off
Off or repeat cycle

This is a nice one too...this is what I will be switching back to in a couple of weeks. Notice how you are RE-working muscles that were hit indirectly a few days before.

 

[LAM]

This is a nice one too...this is what I will be switching back to in a couple of weeks. Notice how you are RE-working muscles that were hit indirectly a few days before.

I forgot to put traps in on back day...

 

[BiggerNstronger]

I forgot to put traps in on back day...

LOL, didnt even notice it was missing, for me it would go without saying.

 

[richirich0417]

i like that split, i think i'll give it a try. what do you do for traps? all i know what to do is shrugs standing and seated. what else i could i do to mix it up for traps?

 

[Tough Old Man]

i like that split, i think i'll give it a try. what do you do for traps? all i know what to do is shrugs standing and seated. what else i could i do to mix it up for traps?[/QUOTE


Remember: If you do Deadlifts on back day that will also work the Traps. Dante of doggCrapp doesn't even work traps because of heavy Deads. He claims the heavy deads take care of the traps.

PT

 

[Squaggleboggin]

Remember: If you do Deadlifts on back day that will also work the Traps. Dante of doggCrapp doesn't even work traps because of heavy Deads. He claims the heavy deads take care of the traps.

I don't know if that was sarcasm, but if it wasn't, that would explain why I somewhat have traps without doing anything for them in specific.

 

[BiggerNstronger]

i like that split, i think i'll give it a try. what do you do for traps? all i know what to do is shrugs standing and seated. what else i could i do to mix it up for traps?[/QUOTE


Remember: If you do Deadlifts on back day that will also work the Traps. Dante of doggCrapp doesn't even work traps because of heavy Deads. He claims the heavy deads take care of the traps.

PT

I sometimes throw in a couple of sets of dumbbell shrugs after my deadlifts. Im careful not to overdo it, it feels great.