Good four day split?

Discussion in 'Fitness & Nutrition' started by SovietRussia, Sep 26, 2006.

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  1. SovietRussia

    SovietRussia What? You pooped in the refrigerator? OT Supporter

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    im looking for a good four day split. i was thinking mon and wed doing upperbody and tues & thurs doing lower body. but it seems that the lifts i want to do are mostly upper body, would it work out if i focused on say my chest, biceps, abs on mon/wed and then back, tris on tues/thurs?
     
  2. Ferrous

    Ferrous New Member

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    4 day split works better split at the middle...

    Ex:
    Mon = Legs
    Tues = Chest Tris
    Wed = OFF
    Thur = Back Bis
    Friday = Shoulders Calves

    Abs if u can fit it in...
     
  3. cavefish

    cavefish You ain't a crook son, you just a shook one

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    In soviet russia, weights lift you!
     
  4. SovietRussia

    SovietRussia What? You pooped in the refrigerator? OT Supporter

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    o rly?
     
  5. SovietRussia

    SovietRussia What? You pooped in the refrigerator? OT Supporter

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    because my muscles have more time to rest???

    i dont really want to lift on fridays.
     
  6. Pringles

    Pringles New Member

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    then move it all back a day starting on sunday?
     
  7. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    Why no Bill Starr?
     
  8. LancerV

    LancerV Something Happened OT Supporter

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    Mon:
    Squats-5x5(Pyramid)
    Pullthroughs-3x15-20
    Light Rows-2x8
    Light Shoulder-2x12

    Tue:
    Bench-5x5
    Incline-2x12
    Push Press-3x6

    Wed: Off

    Thur:
    Deadlift-5xRE(Pyramid)
    RDL-3x8-12
    Some Vartaion of Row-2xRE, 1x4-6reps
    Face Pulls-2x15
    Front Squat-4x3

    Fri:
    DB Bench-2x12
    Squats-1x3
    Tricep Extension-2x20
    Pullups
     
  9. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    :ugh:
     
  10. Kotu

    Kotu OT Supporter

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    Monday & Thursday: Legs, Back, Abs
    Squats
    Standing One-Legged Hamstring Curls(Glute-Ham Raises would be better if you're able to do them)
    Bent-Over BB Rows
    Weighted Back Extensions
    Weighted Pull-Ups
    Shrugs
    Weighted Crunches

    Tuesday & Friday: Shoulders, Chest, Arms
    Standing BB Press
    Lying Rear Lateral Raise
    Lateral Raises
    Incline BB Bench
    Close-Grip Bench Press
    Weighted Dips
    Incline DB Curls
     
  11. MaineSucks

    MaineSucks OT Supporter

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    Monday: Upper Pushing Movements
    Tuesday: Quad Emphasis
    Wed: Off
    Thursday: Pulling Movements
    Friday: Hammy Emphasis



    or


    Tues: Max Effort Bench
    Thur: Dynamic Effort Squat and Deadlift Training
    Sat: Dynamic Effort Bench
    Sun: Max Effort Squat


    I'm currently on the 2nd
     
  12. BlackIce72

    BlackIce72 New Member

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    OMG WHERE'S YOUR BICEP DAY! :noes:
     
  13. Phineas Q Stork

    Phineas Q Stork Active Member

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    everyday is bicep day
     
  14. BlackIce72

    BlackIce72 New Member

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    Can I see your journal! :eek3:
     
  15. Devil

    Devil I have become my terror. OT Supporter

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    my biceps get smaller the more i work out, i just want the pump :wtc:
     
  16. Phineas Q Stork

    Phineas Q Stork Active Member

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    sure, i dont list them but everyday I do 5-10 sets of curls
     
  17. HighwayReaper

    HighwayReaper New Member

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    for me..
    mon = shoulders tries
    tues = back forearms
    wed - legs
    sat - chest bis
     
  18. Dongsy Normus

    Dongsy Normus fag

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    SUUUUUUCK IT
    :rofl: no legs FTMFL
     
  19. Dongsy Normus

    Dongsy Normus fag

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    Location:
    SUUUUUUCK IT
    1: chest/tri
    2: back/bi
    3: shoulders/traps
    4: legs/calves
     
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