Thread: Is this a better 4 day split?
02-26-2005, 09:55 PM #1Member
- Join Date
- Jul 2004
Is this a better 4 day split?
Is this a better 4 day split than the last one I posted a few threads down?
I'm 25 6' 215 and just coming off 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
Overhand pushdowns 12,10,8,6
4 way neck machine 4x12
Day 2 Tues.
Leg extensions 12,10,8,6
Leg curls 12,10,8,6
Kneeling cable crunches 15,12,10,8
Day 3 Thurs.
Seated dumbell press 12,10,8,6
Upright rows 12,10,8,6
Seated reverse flys 12,10,8,6
Seated rear rotator cuffs 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
Straight bar preacher curls 12,10,8,6
Reverse ez bar preacher curls 12,10,8,6
Sat and Sun OFF
02-26-2005, 10:01 PM #2
The muscle groups are right, but where are the tri's?
I'd put them in on Monday, or Thursday
02-26-2005, 10:13 PM #3
FOLLOW MY CAPS
Originally Posted by Aggression
02-26-2005, 10:47 PM #4
The only few things I can say is I always start every muscle group with a barbell. It will build more mass IMO and some others will agree to this. On off days try to do some cardio in the AM and abs? If ya want to.
oh yeah dont forget those calves on leg day!
Listen to Abstrack he has some good ideas there!
This is just my 2 cents on the matter. Im not a pro by any means. just thought it might help ya out a little.
02-27-2005, 08:57 AM #5
LOOKS GOOD TO ME FOR THE MOST PART. I WOULD HAVE ONE OF MY EXCERCISES BE BARBELL ANDF THE OTHER ONE YOU COULD USE DUMBBELL. INSTEAD OF THE PUCHDOWNS I WOUD DO EITHER CLOSE GRIP BENCH OR SKULL CRUSHERS ON A DECLINE BENCH WITH A EZ-CURL BAR OR A STRAIGHT BAR.
02-27-2005, 01:22 PM #6Member
- Join Date
- Jul 2004
Actually I was thinking of doing this instead
Flat dumbell press 10,8,6
Incline dumbell press 10,8,6
Flat flys 10,8,6
Incline flys 10,8,6
Overhand pushdowns 10,8,6
Rope pushdowns 10,8,6
Underhand pushdowns 10,8,6
Leg extensions 10,8,6
Leg curls 10,8,6
Reverse hyperextensions 10,8,6
Calve raises 12,10,8
Reverse calve raises 12,10,8
Seated dumbell press 10,8,6
Side lateral raises 10,8,6
Seated reverse flys 10,8,6
Seated rear rotator cuffs 12,10,8
4 way neck machine 3x12
Kneeling cable crunches 12,10,8
Cable side bends 12,10,8
Seated cable rows 10,8,6
Close grip lat pulldowns 10,8,6
Wide grip lat pulldowns 10,8,6
Rope/strap pulls 12,10,8
Straight bar preacher curls 10,8,6
Forearm curls 12,10,8
Reverse ez bar preacher curls 10,8,6
Reverse forearm curls 12,10,8
The reason I use dumbells and don't do any close grip bench is because I workout alone and have no spotter. The reason I do rotator cuff exercises AND reverse flys is because I have an inpinged shoulder and I need to strengthen the rotator cuff.
Is this routine better than the one I originally posted?
02-27-2005, 03:23 PM #7Originally Posted by Aggression
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