Hows this 4-day split?

[jfla32033]

day 1: Back/bi/calves
5 sets pull ups
3 sets bent over rows
3 sets pull downs with a drop set at the end
(seated bent over reverse flyes in between pull down sets)
3 sets concentration curls or another bicep exercise
3 sets barbell curls with last set a drop set or 21's
6 total sets for calves

day 2: chest/ab
5 sets bench superset a couple incline pushups
3 sets machine bench supersetted with pushups on the stability ball and feet on a bench----[/i]pretty hard at first but i recommend doing it for good balance and stability[i]
3 sets decline bench superset a couple incline pushups
3 triple sets of incline flye, decline flye, and overhead pulls on stability ball
9-12 sets for abs

day 3: legs
5 sets squats
5 sets leg curl
5 sets leg ext superset bodyweight lunges
6 total sets for calves

day 4: shoulders/tris/abs
5 sets seated military press behind the head
3 sets shrugs superset upright rows
3 sets lateral raises
3 sets skull crushers
3 sets tricep press down with drop set at the end
9-12 sets for abs

1 or 2 days off (sometimes my days off come in randomly throughout the split since I'm studying abroad and travel alot)

BTW...my gym is terrible. There aren't many free weights...no dumbells, no bench press rack (just a smith machine). I can't deadlift or incline bench with the equipment there.

[jfla32033]

BUMP....btw I try to get 2700-3000 calories each day...I'm trying to add some LBM but I'm in no hurry to bulk up. Just wanna get stronger and enjoy myself.

[jfla32033]

Anyone have a similar split?

[Overload]

I wouldn't workout 4 days in a row. Would prefer a days rest after 2 days or each workout.

Other than that, your setup looks ok.

Also look here for a 4 day split that's good IMO.

http://wannabebig.com/article.php?articleid=314

[Lencho]

Originally Posted by jfla32033

day 1: Back/bi/calves
5 sets pull ups
3 sets bent over rows
3 sets pull downs with a drop set at the end
(seated bent over reverse flyes in between pull down sets)
3 sets concentration curls or another bicep exercise
3 sets barbell curls with last set a drop set or 21's
6 total sets for calves

day 2: chest/ab
5 sets bench superset a couple incline pushups
3 sets machine bench supersetted with pushups on the stability ball and feet on a bench----[/i]pretty hard at first but i recommend doing it for good balance and stability[i]
3 sets decline bench superset a couple incline pushups
3 triple sets of incline flye, decline flye, and overhead pulls on stability ball
9-12 sets for abs

day 3: legs
5 sets squats
5 sets leg curl
5 sets leg ext superset bodyweight lunges
6 total sets for calves

day 4: shoulders/tris/abs
5 sets seated military press behind the head
3 sets shrugs superset upright rows
3 sets lateral raises
3 sets skull crushers
3 sets tricep press down with drop set at the end
9-12 sets for abs

1 or 2 days off (sometimes my days off come in randomly throughout the split since I'm studying abroad and travel alot)

BTW...my gym is terrible. There aren't many free weights...no dumbells, no bench press rack (just a smith machine). I can't deadlift or incline bench with the equipment there.

I myself don't use a BP split, but I like how you put tri's with shoulders instead of chest. I don't see that much.

I'll have to recommend that to my friend Lester.

[jfla32033]

Originally Posted by Overload

I wouldn't workout 4 days in a row. Would prefer a days rest after 2 days or each workout.

Other than that, your setup looks ok.

Also look here for a 4 day split that's good IMO.

http://wannabebig.com/article.php?articleid=314

That amount of rest just makes me feel lazy and like I'm not working hard enough. I think I recover well. I just go by how my body feels and if I need a day of rest randomly in the middle of my split then I'll take one. Thanks for the input.

Originally Posted by Lencho

I myself don't use a BP split, but I like how you put tri's with shoulders instead of chest. I don't see that much.

I'll have to recommend that to my friend Lester.

Haha thanks...I like giving chest its own day. Maybe if I give those pecs some private time they'll appreciate it and do some growing for me.

Let me know what Lester says.