Hey guys is this a good 4 day split to use with a day break between days 2 and 3 and a 2 day break between days 4 and 1? Is this a good balanced workout program to gain mass? Thanks a ton all advice helps!
Day one (chest/triceps)
DB Bench Press - 4x8-12
DB Incline Press - 4x8-12
DB Flys - 4x8-12
Machine Chest Press - 4x8-12
Machine Chest Flys - 4x8-12
Cable Tricep Pushdown - 4x8-12
Triceps kickback - 4x8-12
Cable Overhead Tricep extensions - 4x8-12
Dips 2 sets to failure
Day 2 (Back/biceps/forearms)
Lat pull down - 4x8-12
Seated row - 4x8-12
T bar row - 4x8-12
Pull ups 2 sets to failure
Standing barbell biceps curl - 4x8-12
Incline DB curl - 4x8-12
Cable bicep curl - 4x8-12
Preacher curls - 4x8-12
Wrist curl - 4x8-12
Reverse wrist curl - 4x8-12
Day 3 (legs)
Back squat - 4x8-12
Deadlift - 4x8-12
Machine leg press - 4x8-12
Machine leg extension - 4x8-12
Machine leg curl - 4x8-12
Walking DB lunge - 4x8-12
Hip abductor machine - 4x8-12
Hip addiction machine - 4x8-12
Day 4 (shoulders/traps/calves)
Seated DB press - 4x8-12
Machine shoulder press - 4x8-12
Dumbbell lateral raise - 4x8-12
Dumbbell front raise - 4x8-12
Machine lateral raise - 4x8-12
DB shrugs - 4x8-12
Standing dumbbell calf raises - 4x8-12
Calf raises on leg press machine - 4x8-12
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Thread: Is this a good 4 day split?
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06-04-2014, 04:23 PM #1
Is this a good 4 day split?
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06-04-2014, 04:55 PM #2
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06-05-2014, 03:56 AM #3
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06-05-2014, 04:57 AM #4
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06-05-2014, 06:39 AM #5
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06-05-2014, 06:40 AM #6
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06-05-2014, 06:41 AM #7
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06-05-2014, 06:47 AM #8
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