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Thread: my 4-day split
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05-27-2012, 05:12 AM #1Junior Member
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my 4-day split
Monday: Quads, Hams
Squats - 2-3 warm-up sets of 10 reps
4 sets max reps with 10RM
Stiff leg deads - 4 sets max reps with 10RM
Walking db lunges - 3 lengths of a corridor
Leg extensions - 3 sets max reps with 12RM
Tuesday: Chest, Triceps
Incline db press -1-2 warm-up sets of 10 reps
4 sets max reps with 10RM
Weighted dips - 4 sets max reps with 10RM
Pec deck - 3 sets max reps with 12RM
Decline skull crushers - 3 sets max reps with 12RM
Pushdowns - 3 sets max reps with 12RM
Thursday: Back, Biceps
Deadlifts - 3 warm-up sets 10, 8, 6
3 sets max reps with 6RM
Wide grip pullups - 4 sets max reps
Seated cable rows - 4 sets max reps with 10RM
Barbell curls - 3 sets max reps with 12RM
Db hammer curls - 3 sets max reps with 12RM
Friday: Shoulders, Calves
Seated bb press - 1-2 warm-up sets of 10 reps
4 sets max reps with 10RM
Leaning lateral - 3 sets max reps with 12RM
Bent over lateral - 3 sets max reps with 12RM
James' Three Minute Calf Workout
Rest between sets: 2 minutes (upper-body), 3-4 minutes (lower-body compound movements)
What's your opinion mates?
My current lifts:
Bench press 225 x 3
Deadlift 315 x 5
Squat 275 x 8Last edited by luka5; 05-28-2012 at 12:08 PM.
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05-28-2012, 12:08 PM #2Junior Member
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nobody?
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05-28-2012, 12:13 PM #3Banned
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Yeah it looks good but your forgetting abs and traps
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05-28-2012, 12:18 PM #4Banned
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Originally Posted by luka5
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05-28-2012, 01:12 PM #5Junior Member
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Thursday: Back, Biceps
Deadlifts - 3 warm-up sets 10, 8, 6
3 sets max reps with 6RM
Wide grip pullups - 4 sets max reps
Seated cable rows - 4 sets max reps with 10RM
Reverse grip pulldowns - 4 sets max reps with 10RM
Barbell curls - 3 sets max reps with 12RM
Db hammer curls - 3 sets max reps with 12RM
better?
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05-28-2012, 01:19 PM #6Banned
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Originally Posted by luka5
1) warm up with wide grip pullups
2) wide grip pull downs
3) reverse grip pull downs
4) dumbbell rows
5) seated cable rows
6) t-bar
7)deads
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