NEW 4 Day Split (How's It Look)

[eglassman88]

Monday - Chest/Biceps/Forearms/Abs

Incline Db Press

(Light Warm Up Set)
3 Sets 6-8 Reps

Flat DB or BB Press
3 Sets 6-8 Reps

Incline Flyes
3 Sets 6-8 Reps

Straight Bar Curls
3 Sets 6-8 Reps

Hammer Curls
3 Sets 6-8 Reps

Forearn Curls
3 Sets 6-8 Reps

*ABS*

Tuesday - Legs/Calves/Traps

Squats
4 Sets 4-6 Reps

Leg Presses
3 Sets 4-6 Reps

Leg Extensions
3 Sets 8 Reps

Leg Curls
3 Sets 8-10 Rep

Standing Calf Raises
2 Sets 8-12 Reps

Seated Calf Raises
2 Sets 8-12 Reps

Straight Leg Deads
3 Sets 6-8 Reps

Shrugs
3 Sets 6-8 Reps

BB Upright Rows
3 Sets 6-8 Reps

Wednesday - OFF

Thursday - Shoulders/Triceps

DB Shoulder Press
3 Sets 6-8 Reps

Lateral Raises
3 Sets of 8 Reps

Shrugs
2 Sets 6-8 Reps

Close Grip Bench Press
3 Sets 4-6 Reps

Overhead DB Tricep Extensions
3 Sets 6-8 Reps

Dips (Weighted)
2 Sets

Friday - Back/Calves/Abs

Curl Grip Pulldowns
3 Sets 8-12 Reps

Barbell Rows
3 Sets 6-8 Reps

Seated Cable Rows
2 Sets 6-8 Reps

Deadlifts
3 Sets 6-8 Reps

Hyperextensions
1 Set 10-12 Reps

Standing Calf Raises
3 Sets 8-12 Reps

Seated Calf Raises
3 Sets 8-12 Reps

*ABS*

Saturday - OFF

Sunday - OFF

Hows this split look? Let me know what you think i should/shouldn't change...Thanks

[eglassman88]

Bump!

[oldschoolfitness]

looks pretty good to me whats your goals

[eglassman88]

Looking to build some lean mass while cutting/keeping bf% to a minimum

[oldschoolfitness]

keep a clean diet and plenty of rest and that split should serve you fine. like any routine it will get old and you will have to switch up. i always like to use a varitey of bb's, db's, cables, and machines. i have also seen this helps my joints avoid injury. good luck man

[eglassman88]

Thanks man im hoping it gets the job done

[hankdiesel]

You're only doing six sets for your delts. I would increase that. I don't know how developed your chest is in comparison to your biceps but they are both getting 9 working sets. I actually do more sets for my biceps than I do for my chest but that is because my biceps are a lagging body part and my chest is dominate. Usually though people will do a little more volume for the bigger muscle groups.

[eglassman88]

Ok hankdiesel ill throw in 3 sets of decline press for 6-8 reps

[rickrick55]

Why SDL's after you already did leg curls and then start calves..id do them before your leg curls..

[eglassman88]

Thanks rick will make those changes