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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Thread: 4 Day Split
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09-01-2013, 05:52 AM #1
- Join Date: Sep 2013
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 23
- Rep Power: 0
4 Day Split
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09-01-2013, 06:02 AM #2
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09-01-2013, 06:10 AM #3
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09-01-2013, 06:12 AM #4
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09-01-2013, 11:28 AM #5
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09-06-2013, 02:26 PM #6
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