Turbogoat89's 4 Day Split (2 phases) - Feedback please
I've been lifting for a year now and want to get more serious, so I came up with this routine last night.
I might need to add in a rest day after each phase, will see how I go.
Feedback is appreciated.
Phase 1
Day 1 - Back/Bi
Deadlifts 5 x 5
Close Grip Lat Pulldowns 3 x 8 to 12
Cable Rows 3 x 8 To 12
Concentration Curls 3 x 8 To 12
Bar Bell Curls 3 x 12 To 15
Day 2 - Chest / Triceps / Abs
Flat OR incline Bar Bell Chest Press 5 x 5
Pec Dec OR Cable Crossover 3 x 8 To 12
Skull Crushers Superset Close-grip EZ Bar Tricep Press 3 x 8 To 12
Weighted Plank 3 x 30 sec
Day 3 - Shoulders
Standing Bar Bell Military Press 3 x 8 To 12
Cable Single Arm Side Raise 3 x 8 To 12
Front Plate Raise 3 x 8 To 12
Facepulls 3 x 8 To 12
Single Arm Rear Delt Fly 3 x 8 To 12
Day 4 -Legs / Abs
Back Squats 5 x 5
Hamstring Curls 3 x 8 To 12
Leg Extension 3 x 8 To 12
Calf Raises 3 x 8 To 12
Flutter Kicks Superset Jack Knife Crossovers 3 x 8 To 12
Phase 2
Day 1 - Back/Bi
Deadlifts 5 x 5
Wide Grip Lateral Pulldowns 3 x 8 to 12
Dumb Bell Rows 3 x 8 To 12
Hammer Curls 3 x 8 To 12
Bar Bell Curls 3 x 12 To 15
Day 2 - Chest / Triceps / Abs
Flat / Incline Dumb Bell Chest Press 5 x 5
Dumb Bell Fly 3 x 8 To 12
Skull Crushers Superset Close-grip EZ Bar Tricep Press 3 x 8 To 12
Weighted Plank 3 x 30 sec
Day 3 - Shoulders
Standing Overhead Dumb Bell Press 3 x 8 To 12
Dumb Bell Side Raises 3 x 8 To 12
Front Plate Raise 3 x 8 To 12
Facepulls 3 x 8 To 12
Lying Rear Delt Dumb Bell Raises OR Bent Over Dumb Bell Rear Delt Raise 3 x 8 To 12
Day 4 -Legs / Abs
Back Squats 5 x 5
Hamstring Curls 3 x 8 To 12
Leg Extension 3 x 8 To 12
Leg Circles (4 direction changes) 3 x To fail
Rope Crunch 3 x 8 To 12
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