heavy 4 day split

[spidermanp]

I found this routine on this forum and modified it a bit, and please see:



All sets are done with the same weight. Adding weight if i complete upper rep range in all sets. (For example if i do Weighted Chins for 3x4-6 I add weight if i complete 6,6,6 reps).

Here's the routine:

MONDAY: Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10

TUESDAY: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Incline Fly 4x6-10
Cambered bar Skullcrushers 4x6-10

THURSDAY: Weighted Chins 3x4-6 (neutral grip)
BB Rows 3x6-8
Deadlifts 3x8-10
Cable rows 3x10-12
BB Curl 4x8-12

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Leaning Laterals 3x10-12
Standing calf raises 4x12



What do you think about it?

[themondtster]

I found this routine on this forum and modified it a bit, and please see:

All sets are done with the same weight. Adding weight if i complete upper rep range in all sets. (For example if i do Weighted Chins for 3x4-6 I add weight if i complete 6,6,6 reps).

Here's the routine:

MONDAY: Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10

TUESDAY: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Incline Fly 4x6-10
Cambered bar Skullcrushers 4x6-10

THURSDAY: Weighted Chins 3x4-6 (neutral grip)
BB Rows 3x6-8
Deadlifts 3x8-10
Cable rows 3x10-12
BB Curl 4x8-12

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Leaning Laterals 3x10-12
Standing calf raises 4x12

What do you think about it?

Like it....

Monday I would get rid of leg ext. and replace with front squat or lunges(2or 3 sets. 6-10reps) and then leg press 3xF to finish off.

Tuesday looks good maybe a heavy flat bench for a couple sets.

Thursday looks good also I'd just make sure cable row grip is different than bb row.

Friday maybe add an upright row and\or shrugs.

If the first set I felt I could get more reps I would bump the weight up 5 to 10 pounds and finish the rest instead of waiting till next workout.


Just my opinion of what Id do.

[garythethird]

Like it....

Monday I would get rid of leg ext. and replace with front squat or lunges(2or 3 sets. 6-10reps) and then leg press 3xF to finish off.

Tuesday looks good maybe a heavy flat bench for a couple sets.

Thursday looks good also I'd just make sure cable row grip is different than bb row.

Friday maybe add an upright row and\or shrugs.

If the first set I felt I could get more reps I would bump the weight up 5 to 10 pounds and finish the rest instead of waiting till next workout.


Just my opinion of what Id do.

Totally agree, especially Leg extensions. Lots of these will leave your knees in a world of pain down the road, too much sheering force applied to joint.

[pyrobatt]

Totally agree, especially Leg extensions. Lots of these will leave your knees in a world of pain down the road, too much sheering force applied to joint.

Agreed.Add lunges or good mornings.

[jhughes4]

I agree with the lunges as well, if u get sick of barbell stiffies u could always do dumbbell stiff leg deads I love switching those up time to time.

[pyrobatt]

My current leg day consist of squats good mornings standing calf raises and dropset legpress cause my quads need work