4 day split any good for putting mass on

[switcha0121]

Just want some opinions on this 4 day split for putting mass on along side a good diet.

Monday, chest/tris;
Incline dumbell bench
Flat dumbell bench
decline dumbell bench
hammer strength bench
incline flys
cable crossover
Overhead extension
cable push down
reverse grip pushdown
Cable kickback

Tuesday back/biceps
seated row
Bent over row
one arm row
Rack chins
close grip pulldown
later pulldown
ez bar curl
hammer curl
seated dumbell curl
spider curls

Wednesday Thursday off

Friday legs
Barbell squat
Barbell lunge
leg press
leg extension
leg curl
deadlifts

Saturday shoulders calfs
overhead press
seated dumbell press
Arnold press
side lateral raise
front lateral raise
upright row
shrugs
seated calf raise
standing calf raise

all excesizes 3 sets 6-8 reps i struggle to grow chest so always add a few extra, opinions please

[Garage Rat]

Your doing to much cut it down to one or two basic exercises.
Sets can be around 5 with reps anywhere from 6-12 depending on what your working.
Record each training session in a training log.
Give your workout an honest 8 weeks and observe how it is working for you.
Change it up if it isn't.
Get plenty of protein and rest.

[Hawksmere666]

Bench one day, squat two days after and do deadlifts two days after that.....do a little other excersizes to compliment the three. Lift heavy and eat a lot, increase protein and carbs too.

You are doing too much of everything and anything when you'll better focusing on the main lifts and a few others to help smaller muscle groups

Just want some opinions on this 4 day split for putting mass on along side a good diet.

Monday, chest/tris;
Incline dumbell bench
Flat dumbell bench
decline dumbell bench
hammer strength bench
incline flys
cable crossover
Overhead extension
cable push down
reverse grip pushdown
Cable kickback

Tuesday back/biceps
seated row
Bent over row
one arm row
Rack chins
close grip pulldown
later pulldown
ez bar curl
hammer curl
seated dumbell curl
spider curls

Wednesday Thursday off

Friday legs
Barbell squat
Barbell lunge
leg press
leg extension
leg curl
deadlifts

Saturday shoulders calfs
overhead press
seated dumbell press
Arnold press
side lateral raise
front lateral raise
upright row
shrugs
seated calf raise
standing calf raise

all excesizes 3 sets 6-8 reps i struggle to grow chest so always add a few extra, opinions please

[Luca2]

I'd read this, rewrite and come back. Unless you want to get on a pre-written routine of course (look at the stickies).

http://forum.bodybuilding.com/showth...hp?t=166216941

[Yodums]

An upper/lower split is a better template for a 4 day split. For example:

Day 1: Upper (Heavy)
Day 2: Lower (Heavy)
Day 3: Rest
Day 4: Upper (Light/Medium)
Day 5: Lower (Light/Medium)

Shoulders and calves do not need their own day. In my opinion, front raises and upright rows are also redundant because there's plenty of other exercises already targeting the front delt.

[calvilloIsGod]

I'm not one to judge other routines, because I like to do the kind of volume/frequency/split that I like, and I think the optimal vs suboptimal debate is overrated.

Though three things I'd be careful with here is:

- I think you definitely should put more emphasis on rear delts. Face pulls, rear delt flies... name it, but do more of these exercises.
- The volume ratio for Triceps/Biceps compared to the bigger muscle groups seem a bit overwhelming.
- Do you really need that many overhead presses variations on your shoulder day? In addition to all the bench pressing exercises you`re performing?

These are the only critics I would have here. Otherwise do as you please. Just prepare to read comments on how "OMGZ A BRO SPLIT IS SUBOPTIMAL", which as I said, is totally bogus if you're in this for the long run and are ready to be consistent.

Another thing I saw is the amount of exercises that involve internal rotation of the shoulder (13) vs the amount that do the opposite, external rotation (7). You might want to adjust the variables so the number of sets are pretty much equal between those two to minimize the chances of overworking your ac joint/having shoulder injuries, but it's really you who know best about your limits and I think the ones who suggest to go for a 2:1 pullush balance are exagerrating a lot. Nobody does that in your gyms and not everybody has shoulder issues.