I only have 4 days a week to go to the gym, but I like to hit each muscle twice a week or I don't feel like I've done enough.
At the moment, this is what I'm doing:
Chest, tris, legs
Back, bis, shoulders.
I know this split is weird, that's why I'm curious as to if there is a better way to do this, or would that be okay?
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11-11-2014, 08:15 AM #1
4 day split - Hit muscles twice a week
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11-11-2014, 08:29 AM #2
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11-11-2014, 08:33 AM #3
my upper lower split makes sure u hit all muscle groups hard on both strength and hypertrophy. use a 4-0-1 tempo so 4 seconds on the negative then at the bottom of the negative tense your muscles hard and contract and squeeze on finish the rep.. this has been really good for me recently so feel free to use it it definitely does the job on hitting the muscles hard if you only have 4 days. or run a 5x5 or another upper lower this is just something if u wanna try it ...good luck!
upper (strength)
bench press 5x5
pull ups 5x5
overhead press 5x5
rows 5x5
barbell curls 4x8
skull crushers 4x8
lower (hypertrophy)
squats 4 x 12
hamstring curls 3 x 10
leg extension 3 x 15
leg press 3 x 15
calf raises 4 x 15
upper (hypertophy)
incline db press 3 x 10
lat pull downs 3 x 10
lateral raises 3 x 15
decline press 3 x 12
seated row 3 x 12
standing cable flies 3 x 10
rear delt raises 3 x 12
dumbell hammer curls 3 x 12
tricep push downs 3 x 12
lower (strength)
squat 6x6
deadlift 5x5
seated leg curls 6x5
calf raises 10x5
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11-11-2014, 08:55 AM #4
I do this; http://www.jimwendler.com/2012/09/531-and-bodybuilding/
Similar to Joeys routine, however this incorporates 531 training.Some lifting videos:
https://www.instagram.com/halisray/
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