4 day split

**RockyX** · 07-09-2006, 10:47 PM

I'm wanting to change things up, so let me think what you think about this split and routine guys. I have been doing basically the same thing for so long though, do you guys see anything wrong with taking a 5X5 approach and working different parts twice a week?

Monday: Chest

Barbell Bench 4 X 8
Incline Bench 4 X 8
Incline Flys 4 X 8

Tuesday: Bis/Tris

Hammers 4 X 8
Incline Curls 4 X 8
Barbell Curls 3 X 8
Skull Crushers 4 X 8
Overhead Extensions 4 X 8
Press Downs 4 X 8

Wednesday: Off

Thursday: Legs

Squats 4 X 10, 8, 6, 5
Leg Ext. 4 X 10
Leg Curls 4 X 10
Leg Presses 4 X 10
Calf Raises 10 X 20

Friday: Shoulders/Back

V Bar Pull-ups 4 X 8
Wide Grip Pull-ups 3X8
Lat Pulls 4 X 8
Seated Rows 4 X 8
Lateral Raises 4 X 8
Front Raises 4 X 8
Military Press 4 X 8
Heavy Shrugs (seated or standing) 6 X 8

I remembers in High School I made good gains doing and upper/lower split working each twice a week. Of course I was 16-18 and growing like a weed anyways...I would like to give it a try again in the future but wonder about the possibility of back tracking due to over training??

**RockyX** · 07-10-2006, 08:04 AM

bizz......................nump

**InsaneInTheMembrane** · 07-10-2006, 08:36 AM

SUGGESTIONS IN CAPS

Originally Posted by RockyX

I'm wanting to change things up, so let me think what you think about this split and routine guys. I have been doing basically the same thing for so long though, do you guys see anything wrong with taking a 5X5 approach and working different parts twice a week?

Monday: Chest

Barbell Bench 4 X 8
Incline Bench 4 X 8
Incline Flys 4 X 8
I FEEL U CAN ADD BACK ROUTINES HERE, I'VE DONE IT BEFORE TO SHAKE THINGS AROUND AND IT WORKED WONDERS BECAUSE THEY ARE OPPOSING MUSCLE GROUPS, LIKE BIS AND TRIS OR HAMS AND QUADS

Tuesday: Bis/Tris

Hammers 4 X 8
Incline Curls 4 X 8
Barbell Curls 3 X 8
Skull Crushers 4 X 8
Overhead Extensions 4 X 8
Press Downs 4 X 8

Wednesday: Off

Thursday: Legs

Squats 4 X 10, 8, 6, 5
Leg Ext. 4 X 10
Leg Curls 4 X 10
Leg Presses 4 X 10
Calf Raises 10 X 20

TRY TO PUT IT SOME LUNGES

Friday: Shoulders/Back

V Bar Pull-ups 4 X 8
Wide Grip Pull-ups 3X8
Lat Pulls 4 X 8
Seated Rows 4 X 8
Lateral Raises 4 X 8
Front Raises 4 X 8
Military Press 4 X 8
Heavy Shrugs (seated or standing) 6 X 8
I PERSONALLY FEEL BACK/SHOULDERS ARE A DIFFICULT COMBO TO PULL OFF SUCCESSFULLY BECAUSE SOME OF THEIR EXERCISES ARE SO INTER-TWINED (ESPECIALLY WITH TH REAR DELTS) AND IT IS EASY TO FATIGUE ONE MUSCLE AND CONSEQUENTLY NOT GIVE YOUR 100% FOR THE OTHER..LIKE I MENTIONED ABOVE, TRY MOVING BACK ROUTINES WITH CHEST DAYS AND ADD ABS HERE OR REPEAT 2 EXERCISES OF ANOTHER BODYPART YOU WOULD LIKE TO WORK ON

I remembers in High School I made good gains doing and upper/lower split working each twice a week. Of course I was 16-18 and growing like a weed anyways...I would like to give it a try again in the future but wonder about the possibility of back tracking due to over training?? THESE UPPER/LOWER SPLITS YOU SHOULD USE, SAY, ONCE EVERY 4 WEEKS TO THROW A WRENCH IN YOUR SYSTEM, BUT I WOULDNT MAKE IT AN ENTIRE 8-12 WEEK ROUTINE..DUNNO, I FEEL YOU DONT GET TO FOCUS ON YOUR INDIVIDUAL MUSCLES AS MUCH...HOWEVER, TRAINING IS ONE OF THOSE THINGS THAT IS HIGHLY SUBJECTIVE TO THE PERSON DOING IT..EVEN MORE SO THAN DIET, WHAT WORKS FOR ONE PERSON WON'T DO JACK FOR ANOTHER..SO GO FIGURE

HOPE IT HELPS,
CHEERS

**DutchCowboy** · 07-10-2006, 07:11 PM

For starters, IMO, your back routine sucks. You are also killing your triceps by doing them the day after chest.

**godkilla** · 07-11-2006, 01:39 AM

personally i'd do something more like this. leaves alot of time for recovery and cardio

Mon Back/Hams deads,goodmornings,pullups,rows,shrugs
Tue Chest/Abs flatbench,inclinebench,weighted dips,decline situps,leg lifts
Wed
Thu Quads/Calves squats,legpress,extension,calf raises,seatedcalf raises
Fri Delts/Arms militarypress,lateralraises/uprightrows,skullcrushers/inclinecurls,overheadextensions/flatbarcurls
Sat
Sun