4 day split

**irwin99** · 02-23-2011, 07:49 PM

I have been out of action due to injury for 4 months and recently started training again, i successfully managed to gain good lean muscle mass following this workout last year but i am finding gains to be slower this time and having less energy / quicker fatigue especially with my bench. I will admit my diet has not bee as good but i will get a diet posted up in the diet section soon.

all advice welcome as i am very eager to start gaining again and as i put the time and effort in the gym i would like to ensure i am making the most of my workout by having a good regime! thanks

below is the workout i have been following!

chest and triceps

3 sets flat bench 8 reps
3 sets dumbell incline bench 8 reps
3 sets cable squeeze 8 reps

cable pushdown 3 sets 10 reps
skull bashers 3 sets 10 reps
bent over extensions 3 sets 10 reps

back and biceps

lateral pulldown 3 sets 8 reps
bent over rows 3 sets 8 reps
bent over flys 3 sets 10 reps

dumbells 3 sets 10 reps
ez bar 3 sets 10 reps
cable 3 sets 10 reps

shoulders

barbell press 3 sets 10 reps
dumbell press 3 sets 10 reps
front raises 3 sets 10 reps
side raises 3 sets 10 reps
shrugs 3 sets 10 reps

legs and abs

squat 3 sets 8 reps
quad extensions 3 sets 8 reps
calves 3 sets 10 reps

weighted situps 3 sets 24 reps
plank 3 sets 1min each

cardio performed in the evening on two of the non lifting days

**MACHINE5150** · 02-23-2011, 08:01 PM

Originally Posted by irwin99

I have been out of action due to injury for 4 months and recently started training again, i successfully managed to gain good lean muscle mass following this workout last year but i am finding gains to be slower this time and having less energy / quicker fatigue especially with my bench. I will admit my diet has not bee as good but i will get a diet posted up in the diet section soon.

all advice welcome as i am very eager to start gaining again and as i put the time and effort in the gym i would like to ensure i am making the most of my workout by having a good regime! thanks

below is the workout i have been following!

chest and triceps

3 sets flat bench 8 reps
3 sets dumbell incline bench 8 reps
3 sets cable squeeze 8 reps
drop one of the tricep esercises and add DB Bench.. also do 4 sets of barebell.. end chest with cable flyes or squeeze as u call them
cable pushdown 3 sets 10 reps
skull bashers 3 sets 10 reps
bent over extensions 3 sets 10 reps

back and biceps

lateral pulldown 3 sets 8 reps
bent over rows 3 sets 8 reps
bent over flys 3 sets 10 reps
add DB bent over rows if you can, if you don't have time drop one of your bicep work outs
dumbells 3 sets 10 reps
ez bar 3 sets 10 reps
cable 3 sets 10 reps

shoulders

barbell press 3 sets 10 reps
dumbell press 3 sets 10 reps
front raises 3 sets 10 reps
side raises 3 sets 10 reps
shrugs 3 sets 10 reps

legs and abs

squat 3 sets 8 reps
quad extensions 3 sets 8 reps
calves 3 sets 10 reps
do four sets of squats and add a hamstring exercise.. also add 3-4 sets of leg press too if you can, for calves i like to do 5 sets of 15-20.
weighted situps 3 sets 24 reps
plank 3 sets 1min each
you probably want to do cardio more than 2 times a week.. do atleast three, preferably in the AM on an empty stomach
cardio performed in the evening on two of the non lifting days

pretty good, my suggestions are above in bold..

**J-Crane** · 02-23-2011, 08:31 PM

bent over flys need to be moved to shoulder day they work the rear delts

**irwin99** · 02-24-2011, 06:10 AM

thanks guys, are my rep ranges ok? i am looking for mainly size with my training!
also am i doing enough for my biceps?

**irwin99** · 02-24-2011, 06:12 AM

also, i am quite lean so is 3 days of cardio really necessary and will on an empty stomach hinder my gains at all?
thnaks

**pebble** · 02-24-2011, 06:25 PM

In all honesty I do not really care for your routine. The minor modifications MACHINE5150's made help, but it is still lacking for me. And the leg day is abysmal, so soft.

Do the cardio for your heart (and vascular system)- it’s the most important muscle you have.

**irwin99** · 02-25-2011, 06:59 PM

Originally Posted by pebble

In all honesty I do not really care for your routine. The minor modifications MACHINE5150's made help, but it is still lacking for me. And the leg day is abysmal, so soft.

Do the cardio for your heart (and vascular system)- it’s the most important muscle you have.

what changes would you suggest then?

**f.batista** · 02-26-2011, 07:20 AM

like MACHINE5150 told you,add some leg press,for hamstring add some romanian deadlift,dumbbell lunges or leg curls if you like(i do rdl though).....

**BabaGanoosh** · 03-01-2011, 12:28 AM

You definitely need to add to your leg workout. Here is my favorite...

Leg press 3 setsX 10 reps
Squats 4 sets x 6-8 reps
Leg Curls 4 sets X 10 reps
Romanian Dead lift 3 sets X 6-8 reps
Either leg extension or (my favorite) leg press with your feet close together and low on the platfrom. 3 sets X 10 reps
Calfs 4 sets X 15 reps

Tear those bad boys up!!!!