Originally Posted by
Aggression
Is this a better 4 day split than the last one I posted a few threads down?
I'm 25 6' 215 and just coming off a long layoff. I'm all natural as well.
(I will add weight each set)
Day 1 Mon.
Flat dumbell press 12,10,8,6
Incline dumbell press 12,10,8,6
Flat flys 12,10,8,6
Overhand pushdowns 12,10,8,6
4 way neck machine 4x12
LOOKS GOOD TO ME FOR THE MOST PART. I WOULD HAVE ONE OF MY EXCERCISES BE BARBELL ANDF THE OTHER ONE YOU COULD USE DUMBBELL. INSTEAD OF THE PUCHDOWNS I WOUD DO EITHER CLOSE GRIP BENCH OR SKULL CRUSHERS ON A DECLINE BENCH WITH A EZ-CURL BAR OR A STRAIGHT BAR.
Day 2 Tues.
Squats 12,10,8,6
Deads 4x5
Leg extensions 12,10,8,6
Leg curls 12,10,8,6
Kneeling cable crunches 15,12,10,8
GOOD TO GO. I WOULD BE PRETTY BEAT TO HELL AFTER HEAVY SQUATS THAT II WOULDNT BE ABLE TO PERFORM WELL WITH DEADS. IF YOU CAN DO THEN MORE POWER TO YOU, BUT DO HEAVY COMPUND MOVEMENTS LIKE THOSE TWO IN THE SAME DAY MIGHT BE AN OVERKILL ON YOU BODY. I WOULD DO THEM ON BACK DAY, BUT TO EACH THEIR OWN.
Weds. OFF
Day 3 Thurs.
Seated dumbell press 12,10,8,6
Upright rows 12,10,8,6
Seated reverse flys 12,10,8,6
Seated rear rotator cuffs 15,12,10,8
Shrugs 12,10,8,6
IF YOU ARE ALREADY DOING REVERSE FLYS THEN WHY DO THE EXTRA REAR ROTATOR CUFF MOVEMENTS? I WOULD DO THE MILITARY PRESSES THEN I WOULD DEFINITELY DO SOME LATERAL RAISES OF SOME SORT AND EITHER BARBELL OR DUMBBELLSHRUGS.
Day 4 Fri.
Seated cable rows 12,10,8,6
Close grip lat pulldowns 12,10,8,6
Wide grip lat pulldowns 12,10,8,6
Straight bar preacher curls 12,10,8,6
Reverse ez bar preacher curls 12,10,8,6
CHOOSE ONE LAT PULL DOWN MOVEMENT, NO NEED FOR BOTH IMO. INSTEAD DO SOME BENT OVER ROWS WHICH ARE MORE EFFECTIVE FOR WIDENING THE BACK UP. ALSO YOU COULD DO SOME T-BAR ROWS TO MIX THINGS UP ON A ODD WEEK INSTEAD OF THE CABLE ROWS.
Sat and Sun OFF
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