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  1. #1
    Registered User Manniz's Avatar
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    4 day split - Hit muscles twice a week

    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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  2. #2
    I sweat BCAAs and sea H2O JoeyTS's Avatar
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    JoeyTS is offline
    Upper/Lower program write-up:
    http://forum.bodybuilding.com/showthread.php?t=160554001&p=1215242691&viewfull=1#post1215242691
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  3. #3
    Registered User BMC171's Avatar
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    BMC171 is offline
    Originally Posted by Manniz View Post
    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?

    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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  4. #4
    Registered User halisray's Avatar
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    halisray is offline
    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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