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Thread: 4 Day Split

  1. #1
    Registered User aelol's Avatar
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    4 Day Split

    So I've been following this routine for about a month and have made some noticable gains and want to know what can be tweeked for maximum results. This is my first program which I have followed regularly.

    I am aiming for maximum hypertrophy.

    Mon: Chest/Tris

    4x12-15 Incline DB press
    4x12-15 flat bench press
    4x12-15 cable crossover
    4x12-15 machine chest press
    4x12-15 close grip bench press
    4x15-20 cable pulldowns

    Tues: Back/Bis

    4x12-15 bent over rows
    4x12-15 lat pulldowns
    4x10 deadlifts
    4x15-20 barbell curls (alternate between wide and narrow grip each set)
    4x15-20 seated DB curls

    Wed: Rest

    Thurs: Shoulders/tris

    4x12-15 DB shoulder press
    4x12-15 side lateral raises
    4x15-20 DB shrugs
    4x12-15 Skull crushers
    4x15-20 cable pulldowns

    Fri: Legs/bis

    4x15-20 leg extensions
    4x15-20 leg curls
    4x20 squats
    4x15-20 barbell curls (alternate between wide and narrow grip between sets)
    4x15-20 seated DB curls

    Any tips would be appreciated.

    Thanks.
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    Registered User JakOz's Avatar
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    If you're aiming for "maximum hyperthrophy" I would'nt recommend going as high as 15-20 for most of these exercises.
    Brb, on my way to 200 lbs!

    Follow my new workout log for inspiration, motivation and daily updates: http://forum.bodybuilding.com/showthread.php?t=156629503&page=1
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    Registered User aelol's Avatar
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    aelol is offline
    Originally Posted by JakOz View Post
    If you're aiming for "maximum hyperthrophy" I would'nt recommend going as high as 15-20 for most of these exercises.
    Which exercises would you modify?
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    JakOz is offline
    Originally Posted by aelol View Post
    Which exercises would you modify?
    I would do the same exercises but in a lower reprange.

    6-8 for compounds

    10-12 for iso
    Brb, on my way to 200 lbs!

    Follow my new workout log for inspiration, motivation and daily updates: http://forum.bodybuilding.com/showthread.php?t=156629503&page=1
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    bump
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