My 4 Day Split For Mass

[Kaytime]

Monday: LEGS
Squats 5 sets
Leg Extention 3 sets
Stiff Leg Deadlift (Hams) 3 sets
Standing Calf Raise 3 sets

Tuesday: Shoulders/Tricep
Barbell/Dumbbell shoulder press 4 sets
Bent Over Delt Raise 3 sets
Side Laterals 3 sets
=
Weighted Elbows In Dips 3 sets
Pulldowns 3 sets
Overhead dumbbell extention 3 sets

Wednesday: Back/Traps
Pulldowns/Pull Ups 3 sets
Close Grip V Bar Pull Down 3 sets
T Bar Row/Yates Rows 3 sets
Heavy Deadlifts 4 sets
=
Hammer Strength Shrugs 3 sets
Front/Rear Barbell Shrugs 3 sets

THURSDAY: OFF

Friday: Chest/Bicep
Bench press 4 sets
Weighted Dips 3 sets
Incline Dumbbell 3 sets
Wide Dumbbell Flyes 3 sets
=
Preachurr/Barbell Curls 3 sets
Hammer Curls 3 sets
Bench Machine Curls 3 sets (Markus Ruhl Does These Lying on a bench using machine with bar. Awesome exercise)

I usually tweak my training and change it up every 2 months but this is how my routine looks. im due to change it up in 2 weeks again and i mainly going to be focusing on weak points and where they would fit in for maximum work

Do you think a workout like this is good? like i said im just tweaking things around trying new things.

What would you recomend

[goodlifting]

what are your stats? what are your goals?

these questions along with doing what works for you ultimately determine if a workout is good.

[Kaytime]

stats are

Age: 24
Weight: 273 pounds
Height: 183cm
Goals: Compete
Cycles: Alot

I plan on competing so right now im just putting more mass on. i have great size but when i diet down and hit a stage i want to know i already won.

[goodlifting]

checked out your pics. arms look huge! if you have alot of experience in cycles i could probably learn much more from you than you can from me. hopfully a vet can chime in.

how are your legs coming along?

[Kaytime]

haha thanks for the compliment i appreciate it..

i had a operation on my foot which put my legs out of action for some time but now that im 100% i trained hard n heavy 3 months for legs they caught back up. i feel i need more calves to catch up to my legs if you get what i mean

[goodlifting]

calves are different animal. i know what ya mean.

looks like you get good results with what you do. keep up the hard work.

[The Trooper]

Monday: LEGS
Squats 5 sets
Leg Extention 3 sets
Stiff Leg Deadlift (Hams) 3 sets
Standing Calf Raise 3 sets

Tuesday: Shoulders/Tricep
Barbell/Dumbbell shoulder press 4 sets
Bent Over Delt Raise 3 sets
Side Laterals 3 sets
=
Weighted Elbows In Dips 3 sets
Pulldowns 3 sets
Overhead dumbbell extention 3 sets

Wednesday: Back/Traps
Pulldowns/Pull Ups 3 sets
Close Grip V Bar Pull Down 3 sets
T Bar Row/Yates Rows 3 sets
Heavy Deadlifts 4 sets
=
Hammer Strength Shrugs 3 sets
Front/Rear Barbell Shrugs 3 sets

THURSDAY: OFF

Friday: Chest/Bicep
Bench press 4 sets
Weighted Dips 3 sets
Incline Dumbbell 3 sets
Wide Dumbbell Flyes 3 sets
=
Preachurr/Barbell Curls 3 sets
Hammer Curls 3 sets
Bench Machine Curls 3 sets (Markus Ruhl Does These Lying on a bench using machine with bar. Awesome exercise)

I usually tweak my training and change it up every 2 months but this is how my routine looks. im due to change it up in 2 weeks again and i mainly going to be focusing on weak points and where they would fit in for maximum work

Do you think a workout like this is good? like i said im just tweaking things around trying new things.

What would you recomend

I like your rotine but why split in thusrday?better split in wed?dont you think?

[MACHINE5150]

I like your rotine but why split in thusrday?better split in wed?dont you think?

a split on thursday gives his biceps more time to recover after doing back on wednesday.. i think it looks good.


it looks good to me.. i wouldn't change a thing

[gbrice75]

Workout looks great, but I don't love the 3 days in a row, 1 day off and then 1 more day on. I understand wanting to let certain groups rest, but I think your CNS could use a rest day right in the middle of the week which might be more beneficial overall. Just my .02...

[Kaytime]

Workout looks great, but I don't love the 3 days in a row, 1 day off and then 1 more day on. I understand wanting to let certain groups rest, but I think your CNS could use a rest day right in the middle of the week which might be more beneficial overall. Just my .02...

Right now i have to do it like this due to work because thursday is a long shift for me and i just want to go home and sleep afterwards. i get my meals in on thursday thanks to my boss but its nearly a whole days work