For most workout I'm going for 3 sets consisting of 10, 6-8, 3-5 reps
Monday: Legs
-Squat
-Leg Press
-Leg Extensions
-Seated Leg Curl
-Seated Calf Raises
Tues: Chest/Triceps
-Bench Press
-Flat dumbbell flies
-Incline dumbbell press
-Decline Bench press
-Cable crossover
-Triceps rope pushdown
-Dips
-Close grip bench press
Wen: OFF
Thurs: Back/Biceps
-Pull ups (warm up)
-Wide Grip Lat Pulldown
-Barbell Curl
-V-Bar Pulldown
-Dumbbell biceps curls
-Reverse grip bent over rows
-Preacher curl
-Deadlift
-Overhead cable curl
Fri: Shoulders/Trap
-Dumbbell shoulder press
-Military press
-Front Raises
-Side raises
-Dumbbell shrugs
-Smith machine shrugs
What do you think ?
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Thread: Please critique my 4 day split
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03-09-2012, 06:29 PM #1
Please critique my 4 day split
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03-09-2012, 07:02 PM #2
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03-09-2012, 07:06 PM #3
too many chest exercises on chest/tris day. Take out decline in my opinion and cable crossovers.
I'm not a fan of only hitting a bodypart once a week but it actually looks solid to me as long as your adding weight to the bar every week.Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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03-09-2012, 07:11 PM #4
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03-09-2012, 07:18 PM #5
I've heard mixed opinions on this. Some only do decline pressing. Some think it's a waste of time. For me personally i was just saying he has too many exercises which is common sense so if he wants to take out flat or incline pressing or just the 2 fly movements then he can. My bad for saying taking out decline. 1 or 2 of the exercises should be taken out tho.
Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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03-09-2012, 07:20 PM #6
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03-09-2012, 07:24 PM #7
exactly. If this guy is just starting out then there is no need to "hit it from all angles" that's just broscience.
is decline useful for bodybuilding purposes? Sure but a good strength based needs to be built first. I actually believe this 4 day split is good though just needs editing like thatLifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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03-09-2012, 07:32 PM #8
Monday: Legs
-Squat
-Leg Press
-Leg Extensions
-Seated Leg Curl
-standing Calf Raises
-Straightleg deadlift
Tues: Chest/Triceps/Shoulders
-Bench Press/Decline Bench Press (pick one each workout, it's fine to mix it up every workout and not do the same kind each time)
-Incline dumbbell press (kinda pointless, if you feel these necessary)
-Triceps rope pushdown (if you really feel this is necessary)
-Dips
-Military Press
-Lateral raises
Wen: OFF
Thurs: Back/Biceps
-Pull ups (warm up)
-bent over row
-Deadlift
-shrugs (just pick DB or BB, two exercises for these is ridic. They get hit by deadlifts as well so these aren't really that necessary)
-seated row
-chin ups
-BB curl (not necessary either, but if you really wanna hit bis, just do these if you can after doing chinups/bent over rows/seated rows...)
Fri: This day is redundant. shoulders/traps fit better into other days more effectively.
Fixed, OP.
Way too many exercises on chest...you don't need 4 different exercises for biceps. They should be getting hit plenty with chinups and bent over rows/seated rows. Traps go better just with your back day since you deadlift, and DL is hitting them then. Shoulders are getting worked on chest/tri day with dips and bench press, I just prefer to save the time and work them then since overhead press/military press involves triceps as well.
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