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  1. 03-21-2010, 05:44 PM #1
    hypnojedi
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    How does the 4-day split I came up with look?

    Some emphasis on rear delts on a couple of days to bring them up.


    Day 1 - Legs & Abs
    Calf raises
    Squat
    Deadlift
    Weighted crunches

    Day 2 - Shoulders & Arms
    Rear delt row
    Military press
    Skullcrushers
    Concentration curls
    Barbell curl

    Day 3 - Off

    Day 4 - Back & Abs
    Chin ups
    Rear delt row
    Barbell row
    Weighted crunches

    Day 5 - Chest
    Incline dumbbell press
    Flat barbell press
    Dumbbell flys
    CGBP

    Day 6 - Off

    Day 7 - Off
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  2. 03-21-2010, 06:46 PM #2
    Joelift
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    Joelift is offline
    I'd actually change quite a few things -

    I'd put deadlifts on your back day.
    I'd add either SLDL or GHR to your leg day.
    I'd replace CGBP with dips.
    Hmmm... I'd also add some standing lunges to your leg day as well.

    Those are just a few things off of the top of my head, and I don't know your rep ranges obviously or what your weight progression is like.
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