vacations, switching back to 4 day routine

[luka5z]

Monday: Chest
Tuesday: Back & Biceps
Wednesday: Off
Thursday: Legs
Friday: Shoulders & Triceps
Weekend: Off



Chest

Flat Bench: 4 sets for 6-8 reps.
Incline Dumbbell: 4 sets for 6-8 reps.
2 sets of cable crossovers for 10 reps.
2 sets of pec dec for 10 reps

Back

Deadlifts: 4 sets for 6-8 reps
Lat Pulldowns: 4 sets for 6-8 reps
Cable Rows: 3x6-8

Biceps

Barbell Curl - 4 sets for 8-10 reps
Dumbell Hammer Curl - 4 sets for 8-10 reps

Legs

Squat: 6 sets for 10-15 reps
Extensions: 3 sets for 6-8 reps
Hamstring Curls: 3 sets for 10-12 reps
Standing calf raises: 4x10-12
Donkey raises: 4x12-15

Shoulders

Military Press: 4 sets 4-8 reps
Side Laterals: 4 sets for 8-10 reps
Bent Over Laterals - 4 sets for 8-10 reps

Triceps

Tricep Extensions: 4 sets for 6-8 reps
Rope Pulls: 4 sets for 6-8 reps


I plan to do this routine for next two months and post my results here.

Do you think it is worth trying this one?

 

[hoyle21]

I started the same split about a month ago, but am doing higher reps. In the 10-12 range. It's working out fine for me.

 

[the_predator]

Power, strength, bbing? Just asking because some of them reps are low. Depends on what you want though. What are you looking to do?

 

[luka5z]

Power, strength, bbing? Just asking because some of them reps are low. Depends on what you want though. What are you looking to do?

definitely mass gain

 

[the_predator]

Ok, the 6-10 is right around were you want to be for mass. I think 5 and below, you are starting to get into straight strength and power.

 

[luka5z]

I corrected it a bit:

Monday: Chest
Tuesday: Back & Biceps
Wednesday: Off
Thursday: Legs
Friday: Shoulders & Triceps
Weekend: Off



Chest

Incline Dumbbell: 4 sets for 6-8 reps.
Weighted Dips: 4 sets for 6-8 reps.
4 sets of incline dumbbell fly for 10 reps
4 sets of cable crossovers for 10 reps.

Back

Deadlifts: 4 sets for 6-8 reps
Lat Pulldowns: 4 sets for 6-8 reps
Cable Rows: 4x6-8

Biceps

Barbell Curl - 4 sets for 8-10 reps
Dumbell Hammer Curl - 4 sets for 8-10 reps

Legs

Squat: 6 sets for 10-15 reps
Extensions: 3 sets for 6-8 reps
Hamstring Curls: 3 sets for 10-12 reps
Standing calf raises: 4x10-12
Donkey raises: 4x12-15

Shoulders

Military Press: 4 sets 4-8 reps
Side Laterals: 4 sets for 8-10 reps
Bent Over Laterals - 4 sets for 8-10 reps

Triceps

Tricep Extensions: 4 sets for 6-8 reps
Rope Pulls: 4 sets for 6-8 reps


I plan to do this routine for next two months and post my results here.

Do you think it is worth trying this one?


Looks good?

 

[luka5z]

changed it a bit


Monday: Chest
Tuesday: Back & Biceps
Wednesday: Off
Thursday: Legs
Friday: Shoulders & Triceps
Weekend: Off



Chest

Incline Dumbbell: 4 sets for 6-8 reps.
Weighted Dips: 4 sets for 6-8 reps.
4 sets of incline dumbbell fly for 10 reps
4 sets of cable crossovers for 10 reps.

Back

Deadlifts: 4 sets for 6-8 reps
Lat Pulldowns: 4 sets for 6-8 reps
Cable Rows: 4x6-8

Biceps

Barbell Curl - 4 sets for 8-10 reps
Dumbell Hammer Curl - 4 sets for 8-10 reps

Legs

Squat: 6 sets for 10-15 reps
Extensions: 3 sets for 6-8 reps
Hamstring Curls: 3 sets for 10-12 reps
Standing calf raises: 4x10-12
Donkey raises: 4x12-15

Shoulders

Military Press: 4 sets 4-8 reps
Side Laterals: 4 sets for 8-10 reps
Bent Over Laterals - 4 sets for 8-10 reps

Triceps

Tricep Extensions: 4 sets for 6-8 reps
Rope Pulls: 4 sets for 6-8 reps


I plan to do this routine for next two months and post my results here.

Do you think it is worth trying this one?

 

[the_predator]

Drop the squats down to 4 sets at 6-10 rep scheme and up the reps to at least 6 for military press, plus add one more exercise into your back routine and(maybe depending on feel) your leg routine and you should be good

 

[luka5z]

Drop the squats down to 4 sets at 6-10 rep scheme and up the reps to at least 6 for military press, plus add one more exercise into your back routine and(maybe depending on feel) your leg routine and you should be good

i wrote 6 sets for squats because I dont have leg press/hack machine in my gym

ok, so at least 6 reps for military press


when it comes to back training I feel than even if I only do 4 sets of heavy heavy deadlifts and then 4 sets of heavy heavy pulldowns then my back is destroyed. and doms are insane next 2-3 days. so I decided to do only 3 heavy exercises. some pople can say that Im doing more sets for my chest than back. Yeah - but see - fly's and crossovers arent really THAT taxing . but if I decided to add another back exercise what would you suggest? I mean with every set of my workout I somehow loose focus ;/ so sometimes I feel like I had a better workout even if I did 8 sets instead of 16...

 

[PushAndPull]

You should read the stickies, and then design a 4 day push-pull routine, that's full of compounds.
At the very least revise your exercise selection and start moving a little north of the vag.