ninjarider45
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Critique the **** outta this :thumbsup: I ran this for the last 4 weeks and took the 5th week easy to recover my body. starting back up today looking to see what you guys think of it or if anything needs improvement.
4-day split
Primary goal: Size :duh:
Secondary goal: strength
Setup: 5 sets each exercise. Progressively heavier weights each set. 1st set, 8 reps; 2nd set, 6 reps; 3rd set, 4 reps; fourth set, 2 reps; and fifth set, 50% of the weight of the 1st set to failure.
Monday: Quads/legs
• Squats
• Barbell Deadlifts
• Leg Extensions
• Abs
Tuesday: Shoulders/Traps/Lats
• Military Press
• Upright Barbell Row
• Wide Grip Lat Pulldown
• Bent Over Row
• Abs
Wednesday: OFF
Thursday: Lower Back, Hamstrings, Biceps
• Stiff Legged Deadlifts
• Good Mornings
• Leg Curls
• Barbell Curl
• Preacher Curls
Friday: Chest/Triceps
• Flat Bench Presses
• Incline Bench Presses
• Skull Crushers
• Pushups or something?
• Abs
Saturday: OFF
Sunday: OFF
4-day split
Primary goal: Size :duh:
Secondary goal: strength
Setup: 5 sets each exercise. Progressively heavier weights each set. 1st set, 8 reps; 2nd set, 6 reps; 3rd set, 4 reps; fourth set, 2 reps; and fifth set, 50% of the weight of the 1st set to failure.
Monday: Quads/legs
• Squats
• Barbell Deadlifts
• Leg Extensions
• Abs
Tuesday: Shoulders/Traps/Lats
• Military Press
• Upright Barbell Row
• Wide Grip Lat Pulldown
• Bent Over Row
• Abs
Wednesday: OFF
Thursday: Lower Back, Hamstrings, Biceps
• Stiff Legged Deadlifts
• Good Mornings
• Leg Curls
• Barbell Curl
• Preacher Curls
Friday: Chest/Triceps
• Flat Bench Presses
• Incline Bench Presses
• Skull Crushers
• Pushups or something?
• Abs
Saturday: OFF
Sunday: OFF