vacations, switching back to 4 day routine

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    luka5's Avatar
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    vacations, switching back to 4 day routine


    Monday: Chest
    Tuesday: Back & Biceps
    Wednesday: Off
    Thursday: Legs
    Friday: Shoulders & Triceps
    Weekend: Off



    Chest

    Incline Dumbbell: 4 sets for 6-8 reps.
    Weighted Dips: 4 sets for 6-8 reps.
    4 sets of incline dumbbell fly for 10 reps
    4 sets of cable crossovers for 10 reps.

    Back

    Deadlifts: 4 sets for 6-8 reps
    Lat Pulldowns: 4 sets for 6-8 reps
    Cable Rows: 4x6-8

    Biceps

    Barbell Curl - 4 sets for 8-10 reps
    Dumbell Hammer Curl - 4 sets for 8-10 reps

    Legs

    Squat: 6 sets for 10-15 reps
    Extensions: 3 sets for 6-8 reps
    Hamstring Curls: 3 sets for 10-12 reps
    Standing calf raises: 4x10-12
    Donkey raises: 4x12-15

    Shoulders

    Military Press: 4 sets 4-8 reps
    Side Laterals: 4 sets for 8-10 reps
    Bent Over Laterals - 4 sets for 8-10 reps

    Triceps

    Tricep Extensions: 4 sets for 6-8 reps
    Rope Pulls: 4 sets for 6-8 reps


    I plan to do this routine for next two months and post my results here.

    Do you think it is worth trying this one?

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    what are your goals? what were you doing before? was it working for you? why not use a proven program and learn how to design one for yourself from that?
    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig View Post
    what are your goals? what were you doing before? was it working for you? why not use a proven program and learn how to design one for yourself from that?
    my goal is bulking

    i was doing 3-day pull push legs variation, low volume. i was short on time. it worked quite well
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