Just wanted to get some opinions on this 4 day split I came up with for next month.
Doing three sets to failure (6-10 reps) of everything. In order of performance:
Sunday: Back/Bis
- Deadlifts
- One-armed dumbbell rows
- Wide chin-up grip lat pulldowns (bar to chest)
- T-bar rows
- Incline hammer curls
- Lateral cable curls
- Preacher curls
Monday: Chest/Tris
- Barbell Bench Press
- Dumbbell flyes
- Incline dumbbell bench press
- Incline cable crossovers
- Skullcrushers
- Rope pulldowns
- Tricep Kickbacks
Wednesay: Legs
- Squats
- Leg Curls
- Leg Press
- Leg Extensions
- Calf Extensions
- Sitting Calf Extensions
Friday: Delts/Traps
- Overhead dumbbell press
- Face pulls
- Lateral raises
- Standing upright barbell rows
- Reverse flyes
- Shoulder shrugs
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Thread: 4 day split - opinions please
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08-17-2009, 01:09 PM #1
4 day split - opinions please
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08-17-2009, 02:14 PM #2
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08-17-2009, 02:18 PM #3
- Join Date: May 2009
- Location: Antarctica
- Age: 32
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Looks good, but I'd put the dumbbell flyes at the end of your chest workout to give yourself a cooldown stretch. Hold for 3 seconds on the bottom.
Just my $0.02.Training, philosophy, nutrition and biomedical discussion (2.0): http://forum.bodybuilding.com/showthread.php?t=146797403
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