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  1. #1
    dankduke is offline Junior Member
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    TRAINING Split Check need hlp modz,vetz...

    guys i posted this on the training board with no results really so since this is a more traveled thread i thought i'd ask my bros here...

    for a 4 day a week workout how would you stacfk these bp's

    chest
    tris
    bis
    forearms
    back
    traps
    delts
    quads
    hams
    calfs

    or can it not be done ya think?>


    i was thinking

    cuz this is my sched m,w,thur,fri


    mon chest bis
    wed quads hams forearms
    thurs delts tris calfs
    fri back tris

    throw in abs once a week or twice

    im currently 6"3 205# bf 7-8% bulking and have a couple yrs experience training

  2. #2
    BIG_JDAWG is offline Associate Member
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    here is how i do my workout.

    mon-chest and back abs
    weds-bi's tri's calves abs
    thurs-shoulders
    friday-legs abs



    i do it this way because after i do chest, i go to back because it stretches out the pecs. same with bi's and tri's. hope this helps


    Big J

  3. #3
    EXCESS's Avatar
    EXCESS is offline Retired Moderator
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    • MON - Chest, Triceps, Abs
    • WED - Shoulders, Traps
    • THU - Legs, Abs
    • FRI - Back, Biceps, Forearms

  4. #4
    dankduke is offline Junior Member
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    bump more ops

  5. #5
    D00fy's Avatar
    D00fy is offline Anabolic Member
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    Monday-chest/bis/abs
    Tuesday-Back/Tri's/abs
    Thursday-Shoulders/trapz
    Friday-Legs

    but these week i took today off(monday) 1more day of binging:P so same routine but starting Tuesday and wednesday..............

  6. #6
    D00fy's Avatar
    D00fy is offline Anabolic Member
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    Heres a good 3day traing day split if interested i got off from a board i fogot which a while back


    Monday (pulling)
    -Deadlift 5x5
    -Chins till failure 3xfail
    -1 Arm Dumbell rows 2x10
    -Barbell Curls for biceps 5x5
    -Hammer curls 2x10
    -heavy ab work 3x5

    Wednesday (pushing)
    -Standing Milatary Press (DB or BB) 5x5
    -Bench PRess Wide Grip(comfortable) 5x5
    -Close Grip Bench 3x5
    -Heavy Ab work 3x5

    Friday (thighs)
    -Squat 1x20-30
    -Leg Press 2x10
    -Stiff legged Deadlifts 2x10
    -Standing calf Raises 2x18-20
    -AB work 3x5

  7. #7
    EXCESS's Avatar
    EXCESS is offline Retired Moderator
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    Originally posted by D00fy
    Monday-chest/bis/abs
    Tuesday-Back/Tri's/abs
    Thursday-Shoulders/trapz
    Friday-Legs
    Doing chest one day and then tri's the next is possibly counterproductive since your tri's get a good workout by doing chest exercises. You'll also be working your bi's during a back exercise. I prefer to keep the pressing exercise (chest and tri's) together and pulling exercises (back and bi's) together.

  8. #8
    ironfist's Avatar
    ironfist is offline Elite Hall Of Fame ~ RIP ~
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    I change things up from time to time but this is what I'm currently doing...

    MON- Quads, Hams, calves
    TUE- Chest, bi's
    WED- Off
    THURS- Back, traps, calves
    FRI- Delts, tri's

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