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  1. #1
    Aggression is offline Member
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    Please check out my 4 day split

    How does this split look? I'm 25 6' 215, just getting back into llifting after a long layoff. I'm all natural as well.

    (I will add weight each set)

    Day 1 Mon.

    Flat dumbell press 12,10,8,6
    Incline dumbell press 12,10,8,6
    Flat flys 12,10,8,6
    Incline flys 12,10,8,6
    Overhand pushdowns 12,10,8,6
    Rope pushdowns 12,10,8,6
    Underhand pushdowns 12,10,8,6

    Day 2 Tues.

    Squats 12,10,8,6
    Deads 4x5
    Leg extensions 12,10,8,6
    Leg curls 12,10,8,6
    Reverse hyperextensions 12,10,8,6
    Calve raises 15,12,10,8
    Reverse calve raises 15,12,10,8

    Weds. OFF

    Day 3 Thurs.

    Seated dumbell press 12,10,8,6
    Side lateral raises 12,10,8,6
    Seated reverse flys 12,10,8,6
    Seated rear rotator cuffs 15,12,10,8
    Shrugs 12,10,8,6
    4 way neck machine 4x12
    Kneeling cable crunches 15,12,10,8
    Cable side bends 15,12,10,8

    Day 4 Fri.

    Seated cable rows 12,10,8,6
    Close grip lat pulldowns 12,10,8,6
    Wide grip lat pulldowns 12,10,8,6
    Rope/strap pulls 15,12,10,8
    Straight bar preacher curls 12,10,8,6
    Forearm curls 15,12,10,8
    Incline hammer curls 12,10,8,6
    Reverse forearm curls 15,12,10,8

    Sat and Sun OFF

    How does it look?
    Last edited by Aggression; 02-26-2005 at 04:13 PM.

  2. #2
    AandF6969's Avatar
    AandF6969 is offline Made Up Of Wires
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    Id throw deadlifts in with back day... otherwise not bad.

  3. #3
    xenithon is offline Member
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    In CAPS:

    Day 1 Mon.

    Flat dumbell press 12,10,8,6
    Incline dumbell press 12,10,8,6
    Flat flys 12,10,8,6
    Incline flys 12,10,8,6
    Overhand pushdowns 12,10,8,6
    Rope pushdowns 12,10,8,6
    Underhand pushdowns 12,10,8,6
    DO ANOTHER COMPOUND INSTEAD OF 2 TYPES OF FLYES TRY DECLINE BENCH OR BETTER YET, LF DIPS. FOR TRIS ALSO GET A COMPOUND IN THERE - I THINK 3 ISOLATIONS ARE USELESS. SUBSTITUTE ONE OR TWO OF THOSE WITH CGBP, SKULLCRUSHERS ETC.

    Day 2 Tues.

    Squats 12,10,8,6
    Deads 4x5
    Leg extensions 12,10,8,6
    Leg curls 12,10,8,6
    Reverse hyperextensions 12,10,8,6
    Calve raises 15,12,10,8
    Reverse calve raises 15,12,10,8
    BY DEADS DO YOU MEAN SLDL? IF NOT THEY BELONG ON BACK DAY. I WOULD ALSO ADD ANOTHER COMPOUND FOR QUADS LIKE LEGPRESS OR FRONT SQUATS, PERHAPS EVEN INSTEAD OF EXTENSIONS.

    Weds. OFF

    Day 3 Thurs.

    Seated dumbell press 12,10,8,6
    Side lateral raises 12,10,8,6
    Seated reverse flys 12,10,8,6
    Seated rear rotator cuffs 15,12,10,8
    Shrugs 12,10,8,6
    4 way neck machine 4x12
    Kneeling cable crunches 15,12,10,8
    Cable side bends 15,12,10,8
    LOOKS GOOD. PERHAPS TRY MILITARY PRESS INSTEAD OF DB PRESS.

    Day 4 Fri.

    Seated cable rows 12,10,8,6
    Close grip lat pulldowns 12,10,8,6
    Wide grip lat pulldowns 12,10,8,6
    Rope/strap pulls 15,12,10,8
    Straight bar preacher curls 12,10,8,6
    Incline hammer curls 12,10,8,6
    Forearm curls 15,12,10,8
    Reverse forearm curls 15,12,10,8
    FOR BACK RATHER DO BB OR DB ROWS INSTEAD OF CABLE ROWS - SUPERIOR IMO. REPLACE ONE OF THE PULLDOWNS WITH PULLLUPS OR CHINS. IF YOU DO WIDE PULLDOWNS, DO CHINS; IF YOU DO CLOSE PULLDOWNS, DO WIDE PULLUPS. I WOULD DITCH THE ROPE/STRAP PULLS. DEADLIFT SHOULD GO HERE INSTEAD. RATHER DO STRAIGHT OR EZ BB CURL INSTEAD OF PREACHERS - FAR SUPERIOR. INCLINE HAMMERS ARE GREAT. I WOULD DO ONE MORE BICEP MOVEMENT AND ONLY ONE FOREARM MOVEMENT - THE FOREARMS WILL BE HIT HARD BY ROWS, DEADS, HAMMER ETC.

    X

  4. #4
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    Quote Originally Posted by AandF6969
    Id throw deadlifts in with back day... otherwise not bad.

    me too.

    id also do some barbell exercises for chest (flat or incline)


    everything else looks ok.

  5. #5
    Aggression is offline Member
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    Do you think I have too many exercises and sets?

  6. #6
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    sets are ok.

    me personally i usually do 3-4 total exercises for each body part which is what it looks like you got going on. might wanna take away 1 shoulder exercise.

    less is more.

  7. #7
    chicamahomico's Avatar
    chicamahomico is offline Respected Member
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    I would take xenithon's advice on switching up some of the exercises and also consider reducing the workload somewhat by dropping sets on isolation exercises. You've got upwards of 30 working sets on each day, depending on the intensity level you are working in it can be easy to overtrain with that much volume.

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