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  1. #1
    TantruM is offline Associate Member
    Join Date
    Jun 2005
    Posts
    175

    rawr..ripup my 4day split bros!

    my age -- 20
    my height and weight -- 5'8.5" 178lbs
    my Body fat % -- about 10%
    How long I have been training-- training abit over a year seriously
    my goals-- mass gain over winter cycle
    What is your diet like -- high protein, mod carbs, low fat.. lots of food
    supplements/roids : multivitamins, R-ALA, Milkthistle, just started cycleing
    into 2nd week 500mgs test E a week for 13 weeks, 400mg eq a week for 12 weeks.. first cycle....

    neways im looking for someone to criticise my split...would i benefit better changing reps to 6-8 and going heavyer weight? Also pick apart split for me and tell me opinions...

    Monday: Chest/biceps
    Tuesday: Legs
    Wednesday: Shoulders/ Traps
    Friday: Back/triceps

    Monday: Chest/Biceps
    Flat Bench DB - 4x10 (first set is warmup)
    Incline Bench BB- 4x10 (first set is warmup)
    Decline Bench BB - 4x10 (first set is warmup)
    Flat Flys - 4x10 (first set is warmup)
    DB CURLS NONALTERNATING - 3x10 (first set warmup)
    DB CURLS W/ Twist (non alternating) - 2x10
    DB Hammer Curls Non Alternating - 3x10

    Tuesday: Legs
    Squats - 3x10
    Leg press - 3x10
    Leg extension - 3x10
    Leg curl - 3x10
    Stiff leg deadlift - 2x10
    Standing calf raise - 3x12
    Seated calf raise - 2x12

    Wednesday: Shouders/Traps
    Light Cuban Presses: 2 x 12 (For Stretching)
    Shoulder DB Press: 4x10 (First Set is Warmup)
    Lat Side Raises : 4x10 (First Set is Warmup)
    Seated Bent Over Lat Raises: 3x10
    Upright Rows: 4x10 (First one is warmup)
    Shrugs In Front: 3x10
    Shrugs in Back: 2x10

    Friday: Back/Triceps
    Seated Rows: 4x10 (First Set Is warmup)
    Pulldowns Wide grip/Hammer grip: 4x10 (first set is warmup)
    TBar Rows (2sets wide straight grip 2sets hammergrip): 4x10
    DeadLifts BB: 4x10 (first set is warmup)
    Hyperextensions: 2x10
    Dips: 3xFailure
    Tricep Pushdown: 3x10
    Tri Ext: 3x10


    thanks! in advance bros....

  2. #2
    TantruM is offline Associate Member
    Join Date
    Jun 2005
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    175
    hmm :\

  3. #3
    TantruM is offline Associate Member
    Join Date
    Jun 2005
    Posts
    175
    neone?

  4. #4
    *Narkissos*'s Avatar
    *Narkissos* is offline Anabolic Member
    Join Date
    May 2004
    Location
    Barbados
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    16,357
    Move the rest day to Wednesday instead of thursday...3 days straight training is fairly taxing...regardless of if you're on gear or not

  5. #5
    *Narkissos*'s Avatar
    *Narkissos* is offline Anabolic Member
    Join Date
    May 2004
    Location
    Barbados
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    16,357
    You've been training just over a year seriously...and before then?

    You're young and haven't been training seriously long...that and your low bodyweight...i wouldn't advise you be on cycle in the first place.

    That's a lot of exercises firstly.

    drop it to:

    3 exercises for chest...1-2 for bis
    2 for quads; 2 for hams; 1-2 for calves
    2-3 for delts; 1 shrug variation
    back: dead/row/pull down tris: 1-2 exercises

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