Thread: my 4 day breakdown
07-20-2004, 02:28 PM #1
my 4 day breakdown
Hey guys. I'm looking to change my current 'a' day 'b' day routine and go for a 4 day cycle (without geting into exact excercises and reps etc)
day1 - Chest
day2 - Bis Tris
day3 - Legs/Back
day4 - Shoulders
Finish each workout with some hard abdominal work.
Last edited by hardgainer1; 07-20-2004 at 02:52 PM.
07-20-2004, 05:14 PM #2
What days is this. Monday-Thursday? Chest works your triceps and shoulders. Putting your triceps right after your chest day IMO is a mistake. Depending on what days you're doing this routine having your chest followed by your shoulders might not be giving them enought time for your shoulders to recover.
Again. Just my opinion.
07-21-2004, 05:22 PM #3
legs and back would kill me. I work out at 5:00 AM and I do:
Chest & bi's
Shoulders & triceps
Back & Traps
I learned this split from Dorian Yates 12 or 13 years ago and I just went back to it after trying everything.
I also do a cardio session in the PM and do abs when doing cardio.
I hope this helps!
07-21-2004, 05:32 PM #4
legs and back on the same day???
07-21-2004, 05:35 PM #5
chest, shoulders, tris,
do 9 sets of chest 5 sets of shoulders, and 5 sets of triceps. You dont need alot of volume because working chest works all 3 of these muslces
do 9-10 sets total. Include various types of squats
back and bis
9 sets for back, 5 sets for bis
about 8 sets for hams, and maybe 5 for claves.
07-21-2004, 08:33 PM #6
Sorry mistype, I meant to say Back(traps included) all on her own and Shoulders/Legs together. I figured I would work in my "rest" days when I could with no particular regularity due to my work schedule. Like if I could do day1, day2, off, day 3 , off, off, day 4, day1, off day2...etc
My of days off would be arbitrary. Thanks for tips so far!
ps. I am bulking
07-21-2004, 09:10 PM #7
Post some sample exercises of what you normaly do for additional advice. Number of sets/reps included. This is another area ppl usually have kinks. And for kicks heres another split.
bi's tri's/ abs
07-22-2004, 05:41 AM #8LM1332 Guest
I like this what you got there but the only problem i see is Tris after Chest day...it seems they wont have enoug rest for one and for two get a day off between day 1 and day 2
Originally Posted by hardgainer1
07-22-2004, 08:12 PM #9
Flat Barbell Bench
1-135lbs 10 x
2-185 6-8 x
3- 205 4-6 x
4 - 225 1-2x
5 - 135 approx 10x burn out set
65lbs each 7x, 7x, 6,
35lbs super set till burned
...crap ill finish writing this later gotta run....
07-22-2004, 10:01 PM #10
I've always liked higher frequency workouts.
Day 1: Bi's, Tri's, Shoulders
Day 2: Quads, Hams, Calves
Day 3: Chest, Back
Day 4: Rest
I've tried lower frequency splits, some as long as 8 days. But I've always had better gains with a 3 on 1 off split.
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)