my 4-day split

[luka5]

Monday: Quads, Hams

Squats - 2-3 warm-up sets of 10 reps

4 sets max reps with 10RM

Stiff leg deads - 4 sets max reps with 10RM

Walking db lunges - 3 lengths of a corridor

Leg extensions - 3 sets max reps with 12RM



Tuesday: Chest, Triceps

Incline db press -1-2 warm-up sets of 10 reps

4 sets max reps with 10RM

Weighted dips - 4 sets max reps with 10RM

Pec deck - 3 sets max reps with 12RM

Decline skull crushers - 3 sets max reps with 12RM

Pushdowns - 3 sets max reps with 12RM



Thursday: Back, Biceps

Deadlifts - 3 warm-up sets 10, 8, 6

3 sets max reps with 6RM

Wide grip pullups - 4 sets max reps

Seated cable rows - 4 sets max reps with 10RM

Barbell curls - 3 sets max reps with 12RM

Db hammer curls - 3 sets max reps with 12RM


Friday: Shoulders, Calves

Seated bb press - 1-2 warm-up sets of 10 reps

4 sets max reps with 10RM

Leaning lateral - 3 sets max reps with 12RM

Bent over lateral - 3 sets max reps with 12RM

James' Three Minute Calf Workout



Rest between sets: 2 minutes (upper-body), 3-4 minutes (lower-body compound movements)

What's your opinion mates?


My current lifts:

Bench press 225 x 3
Deadlift 315 x 5
Squat 275 x 8