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  1. #1
    hardgainer1's Avatar
    hardgainer1 is offline Senior Member
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    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.

  2. #2
    StevePJC's Avatar
    StevePJC is offline Member
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    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.

  3. #3
    bigjohnr's Avatar
    bigjohnr is offline Associate Member
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    legs and back would kill me. I work out at 5:00 AM and I do:
    Chest & bi's
    Legs
    off
    Shoulders & triceps
    Back & Traps
    off
    off

    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!

  4. #4
    Beernutz's Avatar
    Beernutz is offline Member
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    legs and back on the same day???

  5. #5
    Beernutz's Avatar
    Beernutz is offline Member
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    try this.......

    day 1
    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

    day2
    quads
    do 9-10 sets total. Include various types of squats

    day3
    rest

    day4
    back and bis
    9 sets for back, 5 sets for bis

    day 5
    hams, calves
    about 8 sets for hams, and maybe 5 for claves.

  6. #6
    hardgainer1's Avatar
    hardgainer1 is offline Senior Member
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    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

  7. #7
    Soldier of Misfortune's Avatar
    Soldier of Misfortune is offline Senior Member
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    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.

    shoulders/traps
    legs
    chest/abs
    off
    back/traps
    bi's tri's/ abs
    off

  8. #8
    LM1332 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

    Quote Originally Posted by hardgainer1
    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.

  9. #9
    hardgainer1's Avatar
    hardgainer1 is offline Senior Member
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    Chest
    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

    Incline Dumbells
    65lbs each 7x, 7x, 6,
    35lbs super set till burned

    Flys Machine
    ...crap ill finish writing this later gotta run....

  10. #10
    MMC78's Avatar
    MMC78 is offline Senior Member
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    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
    Repeat

    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.

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