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    Registered User thestonewall's Avatar
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    Age: 22
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    4 Day Split Strength Routine

    Heres a workout ive been using on and off for a couple years. It's a great strength builder.
    Monday:
    Legs-
    *Squats (5 sets) 12 10 8 8 6
    *Leg Press (4 Sets) 10 8 8 6
    #Hack Squat (4 Sets) 10 8 6 6
    *Leg Extentions (3 Sets) 10
    *Leg Curls (3 Sets) 10
    *Calf Raises (4 Sets) 12 10 10 8

    Tuesday:
    Chest-
    *BB Chest Press (4 Sets) 12 10 8 6
    #DB Chest Press superset with DB Flys (3 Sets) 10
    *Cable Crossover (3 Sets) 10
    *Chest dips (4 Sets) 12
    *Incline Bench Press (4 sets) 12 10 8 6
    #Inline Bench Smith machine

    Biceps-
    *Preacher Curls (3 Sets) 8
    *Incline DB curls (3 Sets) 8
    *Hammer Curls (3 Sets) 8

    Wednesday:
    OFF

    Thursday:
    Back-
    *Wide Grip Pullup (3-4 Sets) 10
    *Deadlifts (5 Sets) 12 10 8 6 6
    *Lat Pulldown (4 sets) 10 8 8 6
    *Machine Row (3 Sets) 10
    *Bent over row (3 Sets) 8-10

    Traps-
    *Upright rows (3 Sets) 8-10
    *Dumbell Shrugs (4 Sets) 8-10
    *Barbell Shrugs (3-4 Sets) 8-10

    Friday:
    Shoulders-
    *Millitary Press (4 Sets) 12 10 8 6
    #Seated DB Press (4 Sets) 12 10 8 6
    *Front Raises (3 Sets) 8-10
    *Side Raises (3 Sets) 8-10
    *Cable reverse flyes (4 Sets) 8-10
    Triceps:
    *Dips (4 Sets) 12-15
    *Close Grip Bench (3 Sets) 10 8 6
    *BB or DB Skullcrusher (3-4 Sets) 10
    *French Press (3 Sets) 10
    *Rope Extention (3-4 sets) 8-10
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