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  1. #1
    scm007's Avatar
    scm007 is offline Associate Member
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    4-day split CRITIQUES

    I'm thinking of changing my routine. Anybody have a good 4-day split, but with 3 days of cardio in between, maybe abs and calves or something on the cardio days. I'm prone to overtraining, also. I'd really like to target my shoulders, traps, arms, and calves. But the others are important too obviously.

    I was thinking

    Tuesday Chest/Tris
    4x6 Flat Bench
    3x6 Incline
    3x6 Pec Dec
    3x6 Cable Flyes
    3x6 Close grip bench
    3x6 Tricep pull down (using rope thingy)

    Wednesday
    Cardio/Calves

    Thursday Back/Bis
    4x6 Deadlift
    3x6 Bent over rows
    3x6 Lat pull down
    3x6 Weighted pull ups
    3x6 Barbell curls
    3x6 Hammer Curls

    Friday Cardio/Abs/Calves

    Saturday Shoulders
    4x6 Military Press
    3x6 Lateral Raises
    3x6 Front raises
    Anything else?

    Sunday Legs/Calves
    Swoles Leg routine+Calves

    Monday
    Cardio

  2. #2
    scm007's Avatar
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    Bump

  3. #3
    scm007's Avatar
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    bump

  4. #4
    scm007's Avatar
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    How come nobody will respond to this?

  5. #5
    scm007's Avatar
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    Seriously!

  6. #6
    scm007's Avatar
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    Guess I'll just keep bumping.

  7. #7
    jef
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    This is pretty similar to what i do now...I wouldn't consider this over-training. Give it a shot for 30 -45 days and see if you like it...if anything...it will mix things up a bit and give a little flavor to your workout. have you considered a 2/1 split with every third day being cardio?

  8. #8
    SAGAD_01 is offline Junior Member
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    how abt this...
    day 1- chest/bi
    day 2-legs
    day3-rest(u need it after a leg day)
    day 4 -delts/tri
    day 5- back
    day 6- rest
    day 7- rest (optional) or rerpeat day 1

    with these most vody parts are hit once directly and once indirectly...

  9. #9
    decadbal's Avatar
    decadbal is offline Banned
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    drop one of the aux chest ex. add shrugs.. other than that, i dont see any probs

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