4-day split - AnabolicMinds.com

4-day split

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    4-day split


    Monday: Quads, Hams, Calves

    Squats - 2-3 warm-up sets of 10 reps

    4 sets max reps with 10RM

    Walking db lunges - 4 lengths of a corridor

    Leg curls - 3 sets max reps with 12RM

    Leg extensions - 3 sets max reps with 12RM

    James' Three Minute Calf Workout



    Tuesday: Chest, Triceps

    Incline db press -1-2 warm-up sets of 10 reps

    4 sets max reps with 10RM

    Weighted dips - 4 sets max reps with 10RM

    Pec deck - 3 sets max reps with 12RM

    Decline skull crushers - 3 sets max reps with 12RM

    Pushdowns - 3 sets max reps with 12RM



    Thursday: Back, Biceps

    Deadlifts - 3 warm-up sets 10, 8, 6

    3 sets max reps with 6RM

    Wide grip pullups - 4 sets max reps

    Seated cable rows - 4 sets max reps with 10RM

    Lat pulldowns - 4 sets max reps with 10RM

    Barbell curls - 3 sets max reps with 12RM

    Db hammer curls - 3 sets max reps with 12RM



    Friday: Shoulders, Traps

    Seated bb press - 1-2 warm-up sets of 10 reps

    4 sets max reps with 10RM

    Leaning lateral - 3 sets max reps with 12RM

    Bent over lateral - 3 sets max reps with 12RM

    Hammer machine shrugs - 3 sets max reps with 12RM



    Rest between sets: 2 minutes (upper-body), 3-4 minutes (lower-body compound movements)

    What's your opinion mates?


    My current lifts:

    Bench press 225 x 3
    Deadlift 315 x 5
    Squat 275 x 8

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    Good start.

    I'd swap the leg curls for a hip extension hamstring movement: RDLs, good mornings, etc.

    Get some face pulls, band pull aparts, and external shoulder rotations in a few times a week. 2-3 sets of 10-15 reps

    Add in some bridging and other core work.

    Might want to think twice about taking 3 sets of deadlifts to failure every week.

    Br
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    Quote Originally Posted by ZiR RED View Post
    Good start.

    I'd swap the leg curls for a hip extension hamstring movement: RDLs, good mornings, etc.
    I hate good mornings (seem really dangerous to me, especially when i dont have power rack). And sadly, I just CANT do RDLs or SLDL, I mean every time I try it with more weight (>225), I have some nerver pinched under my shoulderblade, just cant bear that pain. Surprisingly, when I do conventional deadlifts, Im pain free...


    Get some face pulls, band pull aparts, and external shoulder rotations in a few times a week. 2-3 sets of 10-15 reps
    you mean as a warmup?
    Add in some bridging and other core work.
    planks?

    Might want to think twice about taking 3 sets of deadlifts to failure every week.
    Deadlifts are not done to complete failure. Whenever my form starts to break, I terminate a set.



    I wonder about adding more volume for legs, but dont have hack squat/leg press machines
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    Hmm...In that case, get a band and do some heavy supine straight knee hip extensions. GLute ham raises are also good if you have the machine.

    re face pulls: No, I mean at the end of the workout as an exercise.

    Yes, bridges aka planks...which you can add instability to via prone bridge marches, plate switches, etc. Also things cable rotations and anti-rotations.

    Good deal on the deadlifts.

    Split squats, rear foot elevated split squats, single leg RDL (if no pain), lateral squats, step ups. All these will enhance your squat much more than leg press/hack, and yield similar muscle gains.

    Br
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    I think your in for a great start. Should be fun. Good luck with your workouts
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    so face pulls and planks a few times a week at the end of workout session, yes?

    and do you think adding for example 45 lb plate on back when doing planks would be good method of progression? because without any additional resistance I can hold normal plank for more than 3-4 minutes and it stopped be challenging for me
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    Quote Originally Posted by luka5 View Post
    so face pulls and planks a few times a week after all other exercises, yes?
    Right on
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    ok, thank you

    so im starting this routine today
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