This is a four day split and it goes:
Mon - Upper A
Tues - Lower A
Wed - Rest
Thurs - Upper B
Fri - Lower B
Sat & Sun - Rest
Mon- Upper A
Bench Press
3 sets of 6-8 reps.
Bent Over Rows
3 sets of 6-8 reps.
Incline Dumbbell Press
3 sets of 8-10 reps.
Lat Pull-Downs
3 sets of 8-10 reps.
Lateral Raises
2 sets of 10-12 reps.
Triceps Press-Downs
2 sets of 10-12 reps.
Dumbbell Curls
2 sets of 10-12 reps.
Tues- Lower A
Deadlifts
4 sets of 5-6 reps.
Leg Press
3 sets of 10-12 reps.
Seated Leg Curls
3 sets of 8-10 reps.
Standing Calf Raises
4 sets of 8 reps.
Thurs- Upper B
Pull-Ups
3 sets of 6-8 reps.
Barbell Shoulder Press
3 sets of 6-8 reps.
Seated Cable Row
3 sets of 8-10 reps.
Dumbbell Bench Press
3 sets of 8-10 reps.
Dumbbell Flyes
2 sets of 10-12 reps.
Barbell Curls
2 sets of 10-12 reps.
Skull Crushers
2 sets of 10-12 reps.
Fri- Lower B
Squats
3 sets of 6-8 reps.
Split Squats
3 sets of 8-10 reps.
Laying Leg Curls
3 sets of 10-12 reps.
Seated Calf Raises
4 sets of 10-12
(For the compound lifts warm-up sets are not counted)
At the end of the leg workouts I'll throw in a few ab workouts. My goal is to build more muscle and size.
I would appreciate comments on this split, thanks.
|
Thread: Rate this Routine?
-
01-17-2015, 08:27 PM #1
Rate this Routine?
-
01-17-2015, 08:34 PM #2
-
01-17-2015, 08:38 PM #3
-
02-11-2015, 02:24 PM #4
Similar Threads
-
Rate this routine [beginner]
By Zeracks in forum Teen BodybuildingReplies: 7Last Post: 09-29-2013, 04:22 AM -
Rate this routine *BULKING*
By CyberZap in forum Workout ProgramsReplies: 2Last Post: 10-10-2012, 08:04 PM -
Rate this Routine
By Inevitable1 in forum Workout ProgramsReplies: 7Last Post: 04-28-2011, 10:43 AM -
Rate this routine
By rumac93 in forum Teen BodybuildingReplies: 1Last Post: 06-06-2010, 06:41 AM
Bookmarks