Day 1: 3x10-12 hip adductor
3x3-5 back squats ATG
1 heavy working set deadlift 3-5 reps
3x8-10 leg curls
Day 2: 3x5-6 Bench
3x10 cable flyes
3x6 barbell rows
2x6 barbell shoulder press
3x6-8 weighted pull ups
2x8-12 dumbell side laterals
2x6-8 weighted tricep dips
Day 4: 5x3-5 front squats
3x8 rack pulls
4x6-8 dumbell lunges
3x10-15 leg curls
Day 5: 3x8 flat bench
4x8 incline dumbell press
3x8-10 dumbell shoulder press
3x8 seated rows
3x6-8 chin ups
2x8-10 barbell curls
3x8-12 face pulls
2x8-10 tricep extensions
Any positive critique, or minor improvement sugestions are welcome! Will rep
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01-08-2016, 02:12 PM #1
Is this a decent 4 day Upper/lower split? Will rep
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01-08-2016, 03:06 PM #2
You have basically as many chest exercises as you do back exercises which isn't good because your back is a much bigger muscle group than your chest is. What is your goal as well because it is hard to assess if it is a good routine without a clear target for what it is meant to achieve. What kind of progression do you expect from this routine? Why did you choose the reps ands sets you chose?
Another problem is you are very split between hypertrophy and strength training (borderline powerlifting). There isn't really a clear goal just by looking at the routine which would suggest it requires some work. How long have you been lifting OP, and why do you want to make a routine instead of doing a tried and tested program?
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01-08-2016, 03:29 PM #3
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