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[Bwestmuscle]

How does this routine look so far??


4 day bodybuilding workout:

Monday - Chest/Biceps/Forearms

To kick off the week we’re going to hit chest, biceps and forearms. It’s a good idea to switch the first 2 exercises in this routine (dumbbell bench and barbell bench) each week to promote good upper chest development.

Dumbbell Bench Press - 4 sets of 12, 10, 8, 8
Incline Barbell Bench Press - 4 sets of 12, 10, 8, 8
Dips - 4 sets of MAX
Cable Crossovers - 4 sets of 10 reps
Incline Dumbbell Curl (alternating) - 4 sets of 12, 10, 10, 8
Rope Cable Curl - 3 sets of 10
Preacher Curl - 3 sets of 10
EZ Bar Reverse Curl - 3 sets of 10
Wrist Curl - 3 sets of 12

Tuesday - Legs/Abs

Heavy leg training is a MUST build your quads, hams and glutes. Squats you should be lifting as heavy as possible! Deadlifts should be done with slow rep timing, focusing on the stretch and contraction of the hamstring.

Squats - 5 sets of 12, 12, 10, 10, 8
Stiff Leg Deadlift (AKA Romanian Deadlift) - 4 sets of 12
Leg Press OR Leg Extensions - 4 sets of 10 reps
Leg Curl - 4 sets of 10 reps
Hanging Leg Raise - 3 sets of 15 reps
Swiss Ball Crunch - 3 sets of 20 reps
Hover - 3 sets for MAX time

Thursday - Shoulders/Traps/Triceps

A few notes for this day. First, shrugs need to be slow with a pause for 3 seconds at the top of the movement. Second, tricep kickbacks need to be done with ultra-strict form with a 2 second pause at the top of the movement. Never leg your elbows drop below your shoulders!

Seated Barbell Press - 4 sets of 8
Dumbbell OR Cable Front Raise - 4 sets of 12
Dumbbell Lateral Raise - 4 sets of 10
Cable Reverse Fly - 4 sets of 12
Dumbbell Shrug - 5 sets of 15, 12, 12, 10, 10
Lying Dumbbell Extension - 4 sets of 10 reps
Cable Tricep Extension (using rope) - 3 sets of 10
Dumbbell Kickbacks - 3 sets of 12

Friday - Back/Calves/Abs

Back, calves and abs today. You’ll see I have wide grip pullups as the first exercise. These are THE KING of all back exercises and you should always kick off your back day with them. If you can’t do pullups, replace the exercise with lat pull downs and work up to it.

Wide Grip Pullups - 4 sets of MAX reps
Cable Row - 4 sets of 10 reps
One Arm Dumbbell Row - 4 sets of 8 reps
Close Grip Pulldown - 4 sets of 12 reps
Standing Calf Raise - 5 sets of 15, 12, 12, 10, 8
Seated Calf Raise - 5 sets of 10, 10, 8, 8, 6
Decline Sit Up - 3 sets of 20
Floor Crunch - 3 sets of 20 reps
Hanging Leg Raise - 3 sets of 15 reps

[shifter2012]

How does this routine look so far??


4 day bodybuilding workout:

Monday - Chest/Biceps/Forearms

To kick off the week we’re going to hit chest, biceps and forearms. It’s a good idea to switch the first 2 exercises in this routine (dumbbell bench and barbell bench) each week to promote good upper chest development.

Dumbbell Bench Press - 4 sets of 12, 10, 8, 8
Incline Barbell Bench Press - 4 sets of 12, 10, 8, 8
Dips - 4 sets of MAX
Cable Crossovers - 4 sets of 10 reps
Incline Dumbbell Curl (alternating) - 4 sets of 12, 10, 10, 8
Rope Cable Curl - 3 sets of 10
Preacher Curl - 3 sets of 10
EZ Bar Reverse Curl - 3 sets of 10
Wrist Curl - 3 sets of 12

Tuesday - Legs/Abs

Heavy leg training is a MUST build your quads, hams and glutes. Squats you should be lifting as heavy as possible! Deadlifts should be done with slow rep timing, focusing on the stretch and contraction of the hamstring.

Squats - 5 sets of 12, 12, 10, 10, 8
Stiff Leg Deadlift (AKA Romanian Deadlift) - 4 sets of 12
Leg Press OR Leg Extensions - 4 sets of 10 reps
Leg Curl - 4 sets of 10 reps
Hanging Leg Raise - 3 sets of 15 reps
Swiss Ball Crunch - 3 sets of 20 reps
Hover - 3 sets for MAX time

Thursday - Shoulders/Traps/Triceps

A few notes for this day. First, shrugs need to be slow with a pause for 3 seconds at the top of the movement. Second, tricep kickbacks need to be done with ultra-strict form with a 2 second pause at the top of the movement. Never leg your elbows drop below your shoulders!

Seated Barbell Press - 4 sets of 8
Dumbbell OR Cable Front Raise - 4 sets of 12
Dumbbell Lateral Raise - 4 sets of 10
Cable Reverse Fly - 4 sets of 12
Dumbbell Shrug - 5 sets of 15, 12, 12, 10, 10
Lying Dumbbell Extension - 4 sets of 10 reps
Cable Tricep Extension (using rope) - 3 sets of 10
Dumbbell Kickbacks - 3 sets of 12

Friday - Back/Calves/Abs

Back, calves and abs today. You’ll see I have wide grip pullups as the first exercise. These are THE KING of all back exercises and you should always kick off your back day with them. If you can’t do pullups, replace the exercise with lat pull downs and work up to it.

Wide Grip Pullups - 4 sets of MAX reps
Cable Row - 4 sets of 10 reps
One Arm Dumbbell Row - 4 sets of 8 reps
Close Grip Pulldown - 4 sets of 12 reps
Standing Calf Raise - 5 sets of 15, 12, 12, 10, 8
Seated Calf Raise - 5 sets of 10, 10, 8, 8, 6
Decline Sit Up - 3 sets of 20
Floor Crunch - 3 sets of 20 reps
Hanging Leg Raise - 3 sets of 15 reps

seems like alot of volume

[Bwestmuscle]

seems like alot of volume

i agree, i think the rep range for most is right, but maybe i could limit the sets a little more. Anyone else have some feedback?

[jboyle92]

id throw deadlifts on back day cause squatting and deadlifting on the same day is ****ing brutal but thats just me. and ya that is alot of volume i do 12 sets tops for each muscle

[willewonka87]

chest-

I find that barbell for flat bench, and dumbbells for incline gets better results.