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Thread: 4 DAY SPLITS -Whats yours?
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07-18-2005, 05:37 PM #1Banned
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4 DAY SPLITS -Whats yours?
Hey guys, i'm currently working on my 3 day split which i've been doing for a while... Now i'm moving into a 4 day split and was hoping some people could post some layouts or their personal gym plan so i can take a look and grab some ideas etc. That would be great...
So basically i'm asking for you guys to post you favorite BULKING 4 day split gym plan, PLUS what exercises and sets you do!
Don't be shy...
CheersLast edited by frankrom; 07-18-2005 at 08:12 PM.
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07-18-2005, 06:26 PM #2
post your previous split, and then your new one....you can do a search and find alll the splits you need...i posted mine earlier this week, but here it is
day 1 chest/tri
day 2 back bi
day 3 legs
day 4 off
day 5 maintanance day
day 6 shoulders
day 7 off
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07-18-2005, 06:33 PM #3
I'm not on a typical four day split now but when I was it looked like this:
1 - Chest/Tri
2 - Back/Bi
3 - Off
4 - Legs
5 - Shoulders/Traps
6 - Off
Start over.
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07-18-2005, 08:10 PM #4Banned
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Yeah thats typically what i'm doing now... you guys care to share the exercises you do? and sets? that would be guage for me...
Whatcha say!
Thanks fellas
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07-18-2005, 08:29 PM #5
Mon- Chest/Tri
Tu- Off (abs)
Wed- Legs/Calves
Th- Off (abs)
Fri- Shoulders/Traps
Sat- Off
Sun- Back/Bi
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07-18-2005, 10:16 PM #6Junior Member
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Mon: Back/bis
Tue: Chest/Tris
Wed: off-pray like a buddhist monk the night before Swolecat's leg workout
Thur: Legs
Fri: Shoulders/abs
Sat: off-cheat day
Sun: "Day of rest"
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07-18-2005, 11:30 PM #7
-Chest/tri's
-back/bi's
-delts/traps
-legs
I don't do a "monday I do this, tuesday I do this" sorta thing, for me it depends on how fast I recover...
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07-19-2005, 05:00 PM #8Banned
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Yeah i hear you i very my exercises and reps all the time as well... but i was just seeking a rough layout thats all bud, but i understand.
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07-19-2005, 05:07 PM #9
Monday - Chest/Tri
Tuesday - Legs
Wednesday - REST
Thursday - Back/Bi
Friday - Shoulders
Sat & Sun - MORE REST
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07-19-2005, 05:16 PM #10Originally Posted by ReX357
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07-19-2005, 06:25 PM #11
chest/calves
bi's/tri's
shoulders/upper legs
back/forearms
off
off
Abs on all 4 days.
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07-19-2005, 06:50 PM #12Banned
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no one cares to share a rough outline of the exercises they do? :P
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07-19-2005, 07:56 PM #13
May sound somewhat old but here's my current:
Chest/ Tris - flat bench, incline bench, incline flys/ skull crushers, reverse grip press downs
Shoulders/ Calves/ Abs - military press, lateral raise, bent over raises, shrugs/ seated calve raises, swiss ball crunches
Back/ Bis - bent over rows, lat pull down, seated rows/ standing curls, hammer curls
Legs/ Abs - squat, deads, extensions, curls, standing calve raises, swiss ball crunches
I usually do 3 sets of a 8-10 rep range
I too am not a Mon, Tues. etc. guy. This is a true 4 on 1 off split.Last edited by unoigo; 07-19-2005 at 08:01 PM.
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07-19-2005, 08:48 PM #14
Day 1 Legs
Day 2 Chest
Day 3 Off
Day 4 Back
Day 5 Delts
Day 6 Bi's/tri's
Day 7 Off
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