4 Day workout split

[INM]

I recently got back in the gym and I'm trying to decide upon how to do my workout split.

Right now it's like this:

Mon - Chest
Tue - Back & Tricep
Wed - Rest
Thu - Shoulders & Bicep
Fri - Legs

The reason I only do chest on mondays is because I've got very limited time for the gym on mondays so I could only stick to one muscle group that day and my chest routine only takes about 50 minutes, so I put chest in there.

One thing I'd like to ask is, should I have this any other way?
I was thinking is Tuesday to soon to be doing Triceps if im doing Chest on Mondays?
And, should I take Biceps along with back instead? (I did that once but I didn't like it very much cause my biceps were already f*cked up from the back exercises..)

What would you recommend?
Does this look better:

Mon - Chest
Tue - Legs
Wed - Rest
Thu - Shoulder & Biceps
Fri - Back & Triceps

?

[Deltasaurus]

dont like that u do chest monday then tri's on tues IMO ur overtraining Tri's

do Chest Tri's then Back Bi's or CHEST BACK Shoulder-tri's legs-bi's jumt my 2 penny's

[AdamGH]

I recently got back in the gym and I'm trying to decide upon how to do my workout split.

Right now it's like this:

Mon - Chest
Tue - Back & Tricep
Wed - Rest
Thu - Shoulders & Bicep
Fri - Legs

The reason I only do chest on mondays is because I've got very limited time for the gym on mondays so I could only stick to one muscle group that day and my chest routine only takes about 50 minutes, so I put chest in there.

One thing I'd like to ask is, should I have this any other way?
I was thinking is Tuesday to soon to be doing Triceps if im doing Chest on Mondays?
And, should I take Biceps along with back instead? (I did that once but I didn't like it very much cause my biceps were already f*cked up from the back exercises..)

What would you recommend?
Does this look better:

Mon - Chest
Tue - Legs
Wed - Rest
Thu - Shoulder & Biceps
Fri - Back & Triceps

?

better off with:

1.chest/triceps
2.shoulders
3.back/biceps
4. legs

recommend a day off after workout 3. want back strong for leg day imo.

[INM]

The reason I don't like doing chest & triceps, back & biceps on the same day is because when I finish chest I have no energy left for my triceps so I'm not able to lift any real weight. Same with back&biceps..

should I just suck it up and accept the fact that I have to drop 20lbs off my weight when doing triceps and biceps?

[AdamGH]

The reason I don't like doing chest & triceps, back & biceps on the same day is because when I finish chest I have no energy left for my triceps so I'm not able to lift any real weight. Same with back&biceps..

should I just suck it up and accept the fact that I have to drop 20lbs off my weight when doing triceps and biceps?

yes

i have no problem lifting the same weight as i would if i was on a different day. i might have to try harder, but I can do it.

[INM]

yes

i have no problem lifting the same weight as i would if i was on a different day. i might have to try harder, but I can do it.

lucky you, theres no way in hell I could do that, not matter how much I try.. and believe me when I'm working out I try to maximize myself.

almost fainted during a back day today, that has never happened before.. but it felt great (usually just happens on leg days)

[INM]

But AdamGH, if I'm doing chest on mondays and then shoulders on tues.. wouldn't I be overtraining the shoulders just as much as I'd be overtraining my triceps? Just instead of overtraining triceps I'd be overtraining shoulders?

[AdamGH]

But AdamGH, if I'm doing chest on mondays and then shoulders on tues.. wouldn't I be overtraining the shoulders just as much as I'd be overtraining my triceps? Just instead of overtraining triceps I'd be overtraining shoulders?

shoulders are involved in every movement you do. it cant be helped. in actuality you would be working shoulders out 3 days in a row.. chest, shoulders and back(hits back of shoulders). you can do triceps on shoulder day if you like. i change it sometimes.

[AdamGH]

give us your routine for the week. break it down with type of exercise and sets/reps. i want to see how many sets you are doing for your body parts.

[INM]

Ok.
Chest day:
Flat Bench 2 warmup sets, then 3 sets of 5-8 reps
Incline DB 1 warmup set, then 3 sets of 5-8 reps
Cable Cross overs 1 warmup set then 3 sets of 5-8 reps
If im not tired enough and have enough time I do push-ups to failiure 2 or 3 times.

Tue
Wide pull downs 2 warmup sets, then 3 sets 5-8 reps
DB Rows 1 warmup set, 2 sets of 8-10 reps
Sitting weighted rows 1 warmup set, 3 sets of 5-8 reps
Deadlift 2 very light warmup sets followed by 3 heavy sets of 5-8 reps
Skullcrushers 2 warmup sets, 2 sets of 8-10 reps
Close grip bench 1 warmup set, 3 heavy sets of 5-8 reps


Thu
Shoulder press, 2 warmup sets, 3 sets of 5-8 reps
Lateral raises: 2 warmup sets, 3 sets of 8-10 reps
Front raises: 2 warmup sets, 3 sets of 8-10 reps
BB curls, 2 warmup sets, 3 sets of 5-8 reps
Hercules, 1 warmup set, 3 sets of 5-8 reps

Fri
Squats, 2 warmup sets, 3 sets of 10-12 reps
Leg press, 2 warmup sets, 3 sets of 5-8 reps
Front leg raises (weighted on a machine), 1 warmup set, 2 sets of 5-8 reps (keeping my legs up for 3-5 sec) do it with one leg by the way..
Back leg raises, 1 warmup set, 2 sets of 5-8 reps (same goes here) do it with one leg at a time also


this for an example was what I did last week.. I try to switch between Barbell and Dumbell every week.. if you don't understand some exercises I can try to explain, I dont know all the names in english :/

[AdamGH]

Ok.
Chest day:
Flat Bench 2 warmup sets, then 3 sets of 5-8 reps
Incline DB 1 warmup set, then 3 sets of 5-8 reps
Cable Cross overs 1 warmup set then 3 sets of 5-8 reps
If im not tired enough and have enough time I do push-ups to failiure 2 or 3 times.

Tue
Wide pull downs 2 warmup sets, then 3 sets 5-8 reps
DB Rows 1 warmup set, 2 sets of 8-10 reps
Sitting weighted rows 1 warmup set, 3 sets of 5-8 reps
Deadlift 2 very light warmup sets followed by 3 heavy sets of 5-8 reps
Skullcrushers 2 warmup sets, 2 sets of 8-10 reps
Close grip bench 1 warmup set, 3 heavy sets of 5-8 reps


Thu
Shoulder press, 2 warmup sets, 3 sets of 5-8 reps
Lateral raises: 2 warmup sets, 3 sets of 8-10 reps
Front raises: 2 warmup sets, 3 sets of 8-10 reps
BB curls, 2 warmup sets, 3 sets of 5-8 reps
Hercules, 1 warmup set, 3 sets of 5-8 reps

Fri
Squats, 2 warmup sets, 3 sets of 10-12 reps
Leg press, 2 warmup sets, 3 sets of 5-8 reps
Front leg raises (weighted on a machine), 1 warmup set, 2 sets of 5-8 reps (keeping my legs up for 3-5 sec) do it with one leg by the way..
Back leg raises, 1 warmup set, 2 sets of 5-8 reps (same goes here) do it with one leg at a time also


this for an example was what I did last week.. I try to switch between Barbell and Dumbell every week.. if you don't understand some exercises I can try to explain, I dont know all the names in english :/

looks ok. if anything, you want a change right? a new idea? try it like i suggested and see how it goes for like a month maybe. if it is no good, try something else. change is good every once in awhile anyway and it is good way to stimulate your body for growth.

one thing i want to add is some of the exercises i would suggest trying for a change of pace. like the front lateral raises, i would switch for upright rows. much better for shoulder growth plus it hits your traps decently.

for the chest/tricep day you could do this:

Flat Bench 2 warmup sets, then 3 sets of 5-8 reps
Incline DB 1 warmup set, then 3 sets of 5-8 reps
Cable Cross overs 4 sets of 10 reps, focus on form and squeeze the chest
Dips 4 sets reps to failure
Skullcrushers 4 sets of 8-10 reps

back/biceps:

Wide pull downs 1 warmup sets, then 3 sets 5-8 reps
DB Rows 1 warmup set, 3 sets of 8-10 reps
Sitting weighted rows 1 warmup set, 3 sets of 5-8 reps
DB sitting bicep curls, 1 warmup sets, 3 sets of 8-10 reps
<--- some other bicep routine here, 4 sets, 8-10 reps


these are just examples. pick exercises, sets or reps you feel are best for your body type.



whats up with the leg raises? you seem like a guy who is like me and believes in "go heavy or go home"... then i see you doing leg raises?

[INM]

thanks alot Adam! You've been a great help..