good 4 day split

[epc512]

whats a good 4 day split when your weakpoints are triceps, chest. and back, and your strong points are biceps and shoulders..

[kaberle_15]

What does your current routine look like now?

Why do you think you have the weak points you mentioned?

How are your legs?

[epc512]

my current routine is:
mon:bis/tris
tues: legs
wedff
thurs:chest
fri:back
sat:shoulders/traps
sunff

i know there my weakpoints because thats where im weakest in....my shoulders and biceps are above average, legs are average and the rest is below...wondering what split would help my weakpoints.

[kaberle_15]

I would recommend moving back day further away from shoulders. What kind of exercises and sets/reps range are you doing for triceps, chest and back?

Try to keep on changing exercises and mixing everything up on those days you work your weakpoints because your body will adapt to the workouts you do continuously. Dont stick to the same machines either, keep on rotating between barbells, dumbbells and cables to get the variety you need. If there are certain exercises you are avoiding because you know you're weak there than get on them and trying new things never hurts either.

I like the structure of your split, 2 days off is good. How about switching it around to:

mon:back
tues: chest
wed: off
thurs:shoulders/traps
fri:legs
sat:arms
sun: off

[domeyeahaigh]

I personally do not enjoy exercising my back the day before exercising my chest because i cant focus when I lie back on the bench and my back is in so much pain.