My 4 day split after injury

  1. My 4 day split after injury


    Ok i have been a lurker here for awhile, as well other forums.
    My stats: 5'11" was around 212-216lbs now at 200lbs. have never done steroids or PH, I have been gaining steadily just focusing on diet, creatine, protein, although at times its tempting seeing the results my friends get.

    Worked out for a while doing 5x5, push/pull, and lately been doing a form of WSB upper/lower routine, recently i pulled my back doing deadlifts, and have been pretty much resting it and losing some weight during that time. here is the 4 days split i have come up (more like copied lol) with after reading some of the posts on this forum. i forgot the names of the forum members but i'll give some shout outs if i remember. i will go easily at first on the leg day, and anything to do with deadlifts or squats. what do you guys think overall, should i have more volume for back day? should i have 8 sets for triceps and biceps instead of 6? thanks in advance


    Day 1: Chest, biceps
    Bench presses: 4 sets 5 reps
    Incline Bench Press: 4 sets 8-10 reps
    Dumbell Flys: 4 sets 8-10 reps
    Extra: dips (sometimes) 2 sets 8-10 reps

    Barbell curls 3 sets 8-10 reps
    Dumbbell curls 3 sets 8-10 reps

    Day 2: Legs
    Squats: 4 sets 6 reps
    Calves: 3 sets
    hyperextension: 3 sets 8-10 reps
    Leg raises: 3 sets 8-10 reps

    Day 4: Shoulders, triceps
    Front Shoulder BB press: 4 sets 8-10 reps
    Side laterals: 4 sets 8-10 reps
    Bent over lateral raises: 4 sets 8-10 reps

    Close Grip Bench press: 3 sets 8-10 reps
    Triceps pulley pushdown: 3 sets 8-10 reps

    Day 6: Back
    warmup: Chinups/pullups
    deadlift 3 sets 6 reps
    Lat pull to neck 4 sets 8-10 reps
    Barbell bent-over row 4 sets 8-10 reps


  2. Looks good to me. Just listen to your body. If you are over doing it it will let you know
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  3. thanks, still holding out from working out, back pain is still there... not as bad but i don't want to push it.

  4. ok just started this routine, not sure if anyone is still reading this thread, but when i did the 5x5 and WSB pretty much everything was calculated on as far as how much weight should increase each session, should i just throw on extra 5lbs to my flat bench next time?

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