vacations, switching back to 4 day routine

[luka5]

Monday: Chest
Tuesday: Back & Biceps
Wednesday: Off
Thursday: Legs
Friday: Shoulders & Triceps
Weekend: Off



Chest

Incline Dumbbell: 4 sets for 6-8 reps.
Weighted Dips: 4 sets for 6-8 reps.
4 sets of incline dumbbell fly for 10 reps
4 sets of cable crossovers for 10 reps.

Back

Deadlifts: 4 sets for 6-8 reps
Lat Pulldowns: 4 sets for 6-8 reps
Cable Rows: 4x6-8

Biceps

Barbell Curl - 4 sets for 8-10 reps
Dumbell Hammer Curl - 4 sets for 8-10 reps

Legs

Squat: 6 sets for 10-15 reps
Extensions: 3 sets for 6-8 reps
Hamstring Curls: 3 sets for 10-12 reps
Standing calf raises: 4x10-12
Donkey raises: 4x12-15

Shoulders

Military Press: 4 sets 4-8 reps
Side Laterals: 4 sets for 8-10 reps
Bent Over Laterals - 4 sets for 8-10 reps

Triceps

Tricep Extensions: 4 sets for 6-8 reps
Rope Pulls: 4 sets for 6-8 reps


I plan to do this routine for next two months and post my results here.

Do you think it is worth trying this one?

[K.Shinedling]

Doesn't seen like enough Bicep IMO

[luka5]

yyy wat?

[K.Shinedling]

You only have 2 Bicep workouts up there haha. You should throw some stuff in, but that's just my opinion.

[luka5]

upppp

[luka5]

when it comes to back training I feel than even if I only do 4 sets of heavy heavy deadlifts and then 4 sets of heavy heavy pulldowns then my back is destroyed. and doms are insane next 2-3 days. so I decided to do only 3 heavy exercises. some pople can say that Im doing more sets for my chest than back. Yeah - but see - fly's and crossovers arent really THAT taxing . but if I decided to add another back exercise what would you suggest? I mean with every set of my workout I somehow loose focus ;/ so sometimes I feel like I had a better workout even if I did 8 sets instead of 16...