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

  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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