firedoghfd
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I would like some feed back on this routine. I’m not looking at getting huge. I want to get add about 10 lbs of muscle and lose a little more fat. Not looking to do this overnight.
I have a 4 day split with 2 days off a week. My days off will change every week because of my work schedule; nothing can be done about this. Sometimes the off will fall after a chest day sometimes after a leg day….etc
---GYM---GYM---GYM---GYM---GYM---OFF---GYM---OFF---
(sample 5 week schedule)
1---2---3---4---1---O---2
O---3---4---1---2---3---O
4---O---1---2---3---4---1
O---2---O---3---4---1---2
3---O---4---O---1---2---3
I would like to keep a split like below but willing to change rep numbers add sets…etc.
I do hack squat instead of normal squats because of my right knee. Squats kill my knee and I feel it for days later with affects other days.
Cardio---- Everyday 10 min of low impact as a warm-up. 3 days a week I do 20-30 min of low impact or run out side for 20-30 min.
Day 1
Chest
One done with BB and one with DB alternating each time
Flat Bench 4x6-8
Inlcine Bench 4x6-8
Fly (cable or DB)
Triceps
2 of the following
Skull crushers 3x10
Push downs 3x10
Overhead rope 3x10
Rope Pull Down 3x10
Day 2
Back
Stiff Leg Dead-lifts 4x8
T-bar Row 4x8
Pull ups 3x5
Something else for Lats…..V bar pull down or DB row
Shrugs DB or BB 3x10
Biceps
2 of the following
DB curls 3x10
BB curls 3x8
Hammer curls 3x8
Day 3
Shoulders
DB press 3x8
Front raise 3x8
Side raise 3x8
Reverse fly 3x8
BB Press 3x8
Day 4
Legs
Leg press-4x8
Hack squat 4x8
Lunges 4x15
I have a 4 day split with 2 days off a week. My days off will change every week because of my work schedule; nothing can be done about this. Sometimes the off will fall after a chest day sometimes after a leg day….etc
---GYM---GYM---GYM---GYM---GYM---OFF---GYM---OFF---
(sample 5 week schedule)
1---2---3---4---1---O---2
O---3---4---1---2---3---O
4---O---1---2---3---4---1
O---2---O---3---4---1---2
3---O---4---O---1---2---3
I would like to keep a split like below but willing to change rep numbers add sets…etc.
I do hack squat instead of normal squats because of my right knee. Squats kill my knee and I feel it for days later with affects other days.
Cardio---- Everyday 10 min of low impact as a warm-up. 3 days a week I do 20-30 min of low impact or run out side for 20-30 min.
Day 1
Chest
One done with BB and one with DB alternating each time
Flat Bench 4x6-8
Inlcine Bench 4x6-8
Fly (cable or DB)
Triceps
2 of the following
Skull crushers 3x10
Push downs 3x10
Overhead rope 3x10
Rope Pull Down 3x10
Day 2
Back
Stiff Leg Dead-lifts 4x8
T-bar Row 4x8
Pull ups 3x5
Something else for Lats…..V bar pull down or DB row
Shrugs DB or BB 3x10
Biceps
2 of the following
DB curls 3x10
BB curls 3x8
Hammer curls 3x8
Day 3
Shoulders
DB press 3x8
Front raise 3x8
Side raise 3x8
Reverse fly 3x8
BB Press 3x8
Day 4
Legs
Leg press-4x8
Hack squat 4x8
Lunges 4x15