allstar504448
Member
- Awards
- 0
just designed a new workout that uses a four day split to build for mass
any opinions/critiques greatly appreciated
MONDAY
chest/tri
1 flat bench 10,8,6,4
2 dumbbell incline bench 10,8,6,4
3 cable flies 3x8
4 dumbbell pullovers 3x8
5 overhead tricep extensions 3x8
6 skull crushers 3x8
WEDNESDAY
back/bi
1 pullups 3x8
2 bentover rows 10,8,6,4
3 deadlifts 10,8,6,4
4 preacher curls 3x8
5 reverse grip preacher curls 3x8
FRIDAY
legs
1 squat 3x8
2 leg press 5x5
3 leg extensions 3x8
4 calf raises 3x15
5 leg curls 3x8
SATURDAY
shoulders
1 military press 10,8,6,4
2 arnold press 10,8,6,4
3 front raises 3x8
4 bent over lateral raises 3x8
5 upright rows 3x8
6 forearm curls 3x10
any opinions/critiques greatly appreciated
MONDAY
chest/tri
1 flat bench 10,8,6,4
2 dumbbell incline bench 10,8,6,4
3 cable flies 3x8
4 dumbbell pullovers 3x8
5 overhead tricep extensions 3x8
6 skull crushers 3x8
WEDNESDAY
back/bi
1 pullups 3x8
2 bentover rows 10,8,6,4
3 deadlifts 10,8,6,4
4 preacher curls 3x8
5 reverse grip preacher curls 3x8
FRIDAY
legs
1 squat 3x8
2 leg press 5x5
3 leg extensions 3x8
4 calf raises 3x15
5 leg curls 3x8
SATURDAY
shoulders
1 military press 10,8,6,4
2 arnold press 10,8,6,4
3 front raises 3x8
4 bent over lateral raises 3x8
5 upright rows 3x8
6 forearm curls 3x10