heavy 4 day split
- 03-02-2012, 07:57 AM
heavy 4 day split
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
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?
- 03-05-2012, 12:54 AM
Originally Posted by spidermanp
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.
03-05-2012, 09:52 AM
03-06-2012, 12:52 PM
03-06-2012, 03:04 PM
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.
03-06-2012, 05:56 PM
My current leg day consist of squats good mornings standing calf raises and dropset legpress cause my quads need work
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