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  1. #1
    Aggression is offline Member
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    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.

    Squats 12,10,8,6
    Deads 4x5
    Leg extensions 12,10,8,6
    Leg curls 12,10,8,6
    Kneeling cable crunches 15,12,10,8

    Weds. OFF

    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
    Shrugs 12,10,8,6

    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

  2. #2
    yooo's Avatar
    yooo is offline Associate Member
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    The muscle groups are right, but where are the tri's?

    I'd put them in on Monday, or Thursday

  3. #3
    abstrack's Avatar
    abstrack is offline AR-Hall of Famer
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    FOLLOW MY CAPS

    Quote Originally Posted by Aggression
    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
    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.

    Day 2 Tues.

    Squats 12,10,8,6
    Deads 4x5
    Leg extensions 12,10,8,6
    Leg curls 12,10,8,6
    Kneeling cable crunches 15,12,10,8

    GOOD TO GO. I WOULD BE PRETTY BEAT TO HELL AFTER HEAVY SQUATS THAT II WOULDNT BE ABLE TO PERFORM WELL WITH DEADS. IF YOU CAN DO THEN MORE POWER TO YOU, BUT DO HEAVY COMPUND MOVEMENTS LIKE THOSE TWO IN THE SAME DAY MIGHT BE AN OVERKILL ON YOU BODY. I WOULD DO THEM ON BACK DAY, BUT TO EACH THEIR OWN.

    Weds. OFF

    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
    Shrugs 12,10,8,6

    IF YOU ARE ALREADY DOING REVERSE FLYS THEN WHY DO THE EXTRA REAR ROTATOR CUFF MOVEMENTS? I WOULD DO THE MILITARY PRESSES THEN I WOULD DEFINITELY DO SOME LATERAL RAISES OF SOME SORT AND EITHER BARBELL OR DUMBBELLSHRUGS.

    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

    CHOOSE ONE LAT PULL DOWN MOVEMENT, NO NEED FOR BOTH IMO. INSTEAD DO SOME BENT OVER ROWS WHICH ARE MORE EFFECTIVE FOR WIDENING THE BACK UP. ALSO YOU COULD DO SOME T-BAR ROWS TO MIX THINGS UP ON A ODD WEEK INSTEAD OF THE CABLE ROWS.

    Sat and Sun OFF

  4. #4
    brew035's Avatar
    brew035 is offline Associate Member
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    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.

  5. #5
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    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.


    agreed!

  6. #6
    Aggression is offline Member
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    Actually I was thinking of doing this instead

    Day 1

    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

    Day 2

    Squats 10,8,6
    Deads 3x5
    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

    Day 3

    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
    Shrugs 10,8,6
    4 way neck machine 3x12
    Kneeling cable crunches 12,10,8
    Cable side bends 12,10,8

    Day 4

    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?

  7. #7
    abstrack's Avatar
    abstrack is offline AR-Hall of Famer
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    Quote Originally Posted by Aggression
    Actually I was thinking of doing this instead

    Day 1

    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

    use barbell for your incline presses they are more effective, you are doing to many flys, choose one!, stick to skull crushers or close grip bench presses, they are more effective. Pushdowns are good but there not as effective as the other compound excercises. also you are doing just way to much of the pushdown excercises, If you are just stuck on doing them then stick to one and finish it out. rope extensions are good but there more of a finishing excercises and not really that great for building. I would use them as a burn out excercise. I would rather do dumbbell extensions if you stuck on doing extensions.

    Day 2

    Squats 10,8,6
    Deads 3x5
    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

    you're not doing much volume so I am assuming you are maxing out with these 3 sets and working at 80% of your maximal load. even them I would think you are not doing that much and I would be doing 4 sets minimum for squats, leg curls and extensions. I would even think of throwing out extension and doing some leg presses or hack squats or even lunges.

    Day 3

    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
    Shrugs 10,8,6
    4 way neck machine 3x12
    Kneeling cable crunches 12,10,8
    Cable side bends 12,10,8

    twists or side bridges are better for your intercoastals and obliques. Who wants to build up the side of their waist?? You are stuck on those rotator cuff excercises aren't you? skip revers flys and do bent over rows on back day. reverse flys are a finishing move or just good for burnout sets.

    Day 4

    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

    Do your deads and all your back movement wih no straps. skip the forearms curls and they will build up with your strength. pick one pull down, or even do wide grip pull up.

    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.

    Ask for a spotter when you need one. I couldnt imangine that you are the only one in the gym and you have no access to a spotter. I also work out alone but when I need a spotter I ask anyone around. I have asked 100lbs girls to spot me if they are close enough. Most of the time when I need a spot it is for an extra rep or two and I dont need much help but just a hand on the bar. If you need someone to do the weight for you then you are doing to much.

    Is this routine better than the one I originally posted?
    I dont know if it is better but have fun with your experimentation.

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