TRying to make a 4 day split to fit in with sports training

[transform]

Hey, Im tryin to figure out a good routine to work into my schedule at the moment. A 4 day split starting on Thursday and finishing on Sunday. I play rugby on Mondays and Wednesdays so cant train any of those days or Tuesday.

Another thing, Im planning on doing legs and abs on Thursdays because my delts, traps and arms are just way too sore and tired to do any upper body training. And I cant train my biceps on the same day as my back because by the time Im finished training my back my biceps are too pumped to be able to have any decent range of motion in exercises for them.

I was thinking of something like this

Thursday - Legs and Abs

Friday - Back and Traps

Saturday - Chest and Triceps

Sunday - Delts and Biceps

Any suggestions are welcome if anybody has any! Thanks

[catabolic kid]

Friday: Lower Body

Saturday: Upper Body*


*Your Upper Body workout should be 3 supersets of a Horizontal Press and Pull, then 3 supersets of a Vertical Press and Pull, then 2-3 supersets of Elbow Flexion and Extension. Your main goal should be to increase strength and power and to do so you would have to cut back on the volume. I would not advise palying Rugby twice a week and then lifing weights for days in a row only to play rugby the next day.

[AandF6969]

Only problem I see is Saturday your working chest/tris and Sunday you're working delts... your shoulders and tris are going to be sore as shit from the day before. I'd rearrange that. Also Thursday and Friday are next to each other... i try to split up back/leg days because if you're deadlifting and squatting your back is taking a beating both days