Monday - Chest and biceps
Bench - 3x8 or 5x5
Incline - 3x8
Some type of fly - 3x10-12
Dips - 3x8
BB curls - 3x10-12
Db preacher Curl - 3x10-12
Tuesday - Back and Triceps
Pull ups 3x failure
Dead lift - 5x5
BB row or DB - 3x8
Seated Row - 3x8
CGBP - 3x10-12
Skullkrushers - 3x10-12
Thurday - Legs and Calves
Squat 5x5 or 3x8
Stiff Leg dl - 3x8
Leg ext - 3x10-12
Leg curls - 3x10-12
Standing Calf raise - 3x20
Seated Calf raise - 3x10-12
Friday - Shoulders
Military Press - 3x8
Lateral Raise - 3x10-12
Rear delt raises - 3x10-12
BB shrugs - 3x10-12
db shrugs - 3x10-12
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Results 1 to 9 of 9
Thread: 4 day split for my bulk
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07-07-2008, 08:53 PM #1Registered User
- Join Date: Dec 2006
- Age: 33
- Posts: 154
- Rep Power: 212
4 day split for my bulk
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07-07-2008, 08:54 PM #2Neighborhood Supp Dealer
- Join Date: Jun 2008
- Age: 32
- Posts: 230
- Rep Power: 193
Originally Posted by thenub
Pretty good. I like it.N.O. Xplode
Micronized Creatine
Endurox R4
Syntha-6
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07-07-2008, 08:55 PM #3MachinistJoe89
- Join Date: Mar 2007
- Location: Cortland, Ohio, United States
- Posts: 1,881
- Rep Power: 500
Throwing any cardio in or just leaving it out completely?
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07-07-2008, 08:57 PM #4Registered User
- Join Date: Dec 2006
- Age: 33
- Posts: 154
- Rep Power: 212
I have football workouts in the morning so that will be cardio for the dayOriginally Posted by Joseph61189
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07-07-2008, 08:58 PM #5MachinistJoe89
- Join Date: Mar 2007
- Location: Cortland, Ohio, United States
- Posts: 1,881
- Rep Power: 500
Nice.Originally Posted by thenub
You dont lift with the team, or you guise done lifting and moving on to conditioning?
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07-07-2008, 08:58 PM #6Registered User
- Join Date: Dec 2006
- Age: 33
- Posts: 154
- Rep Power: 212
its all conditioning and drills now the lifting parts doneOriginally Posted by Joseph61189
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07-07-2008, 09:00 PM #7MachinistJoe89
- Join Date: Mar 2007
- Location: Cortland, Ohio, United States
- Posts: 1,881
- Rep Power: 500
Position?Originally Posted by thenub
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07-07-2008, 09:05 PM #8Registered User
- Join Date: Dec 2006
- Age: 33
- Posts: 154
- Rep Power: 212
db and wr
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07-07-2008, 09:16 PM #9Registered User
- Join Date: Apr 2008
- Location: United States
- Age: 32
- Posts: 16
- Rep Power: 0
Originally Posted by thenub
Maybe try switching Legs and Calves day with Back and Tricep day, since you start off with a Chest and Bicep day.
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