4 day split

  1. 4 day split


    Haven't really posted on here much anymore, but I am looking to change my routine up, mainly to a four day split that focuses on compound movements only for chest and back days, than a leg day, follow by an arms day. Haven't done this type of split before and was looking for some feed back on it.

    Day 1
    DB press 3 sets 4-8 reps
    Barbell pullover 3 sets 4-8 reps
    Incline DB press 3 sets 4-8 reps
    closegrip bench press 3 sets 4-8 reps
    incline flys 3 sets 4-8reps

    Day 2
    pullups 3 sets 4-8 reps
    deadlift 3 sets 4-8 reps
    bentover rows 3 sets 4-8 reps
    arnolds 3 sets 4-8 reps
    upright rows 3 sets 4-8 reps
    lat pulldown 2 sets 4-8 reps

    rest

    day 3
    squats 3 sets 4-8 reps
    SLDL 3 sets 4-8 reps
    calf raises 4 sets 4-8 reps
    lunges 3 sets 4-8 reps

    Day 4
    BB curl 3 sets 4-8 reps
    skull crushers 3 sets 4-8 reps
    incline bench curl 3 sets 4-8 reps
    tricep press down 3 sets 4-8 reps
    hammer curls 3 sets 4-8 reps
    closegrip skulls 3 sets 4-8 reps
    (thinking of maybe some arnolds)

    My problem right now is I see too much volume in this. Not sure what others would agree or not. But if you do, feel free to say what you would take out or substitute in. I wish I could have dips in there, but no access to the dip bars or a weight belt at the moment. any comments are appreciated.


  2. In my opinion i would make a few changes like...

    Day 1
    DB press 3 sets 4-8 reps
    Barbell pullover 3 sets 4-8 reps
    Incline DB press 3 sets 4-8 reps
    Decline DB press 3 sets 4-8 reps
    incline flys 3 sets 4-8reps

    Day 2
    pullups 3 sets 4-8 reps
    deadlift 3 sets 4-8 reps
    bentover rows 3 sets 4-8 reps
    arnolds 3 sets 4-8 reps
    shrugs 3 sets 4-8 reps
    upright rows 3 sets 4-8 reps
    wide grip lat pulldown 2 sets 4-8 reps
    only problem on this day is you have shoulders in there but not enough exercises like your arnolds and up right rows

    rest

    day 3
    skullcrushers 3 sets 4-8 reps (with close grip bench in between sets 3 sets 4-8 reps)
    tricep pushdown 3 sets 4-8 reps
    tricep extension 3 sets 4-8 reps

    squats 3 sets 4-8 reps
    SLDL 3 sets 4-8 reps
    calf raises 4 sets 4-8 reps
    lunges 3 sets 4-8 reps

    Day 4
    BB curl 3 sets 4-8 reps
    incline bench curl 3 sets 4-8 reps
    21's 3 sets 4-8 reps
    hammer curls 3 sets 4-8 reps
    wrist curl 3 sets 4-8 reps (first set of 3 forearms up, 2nd set of 3 forearms upside down)

    this is just my opinion how i would do it if i was doing a 4 day split to make sure i get enough exercises per muscle to make sure its actually doing work

    but good luck hope this helps

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