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    Registered User Turbogoat89's Avatar
    Join Date: Jul 2013
    Location: WA, Australia
    Age: 35
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    Arrow 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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