My 4-day split

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    luka5's Avatar
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    My 4-day split


    Monday - Back and Biceps

    Deadlifts: 3 6
    Pullups: 50 reps total
    T-Bar Rows: 3 10 (2 second pause in the contracted position)
    Cable Rows: 3 12
    DB Shrugs: 3 12 (with a 3 second squeeze at top)

    Barbell Curls: 3 8
    Incline Curls: 3 8
    Reverse Curls: 3 10-12

    Tuesday - Chest and Triceps

    Incline Dumbbell Press: 3 6-8
    Flat Dumbbell Press: 3 6-8
    Incline Dumbbell Fly 3 8
    Weighted Dips: 3 8

    EZ Curl Skull Crushers: 3 10
    Tricep Pushdowns: 3 10

    Thursday - Legs and Abs

    Squats: 3 8
    Leg Press: 3 8-12 (3 seconds going down during the eccentric phase)
    Leg Extension: 3 8-12 (hold each contraction for 3 seconds)
    Leg Curls: 3 8-12
    Stiff leg Deads: 3 10

    Decline Bench Sit Ups: 3 max
    V-Ups: 3 max

    Saturday - Shoulders and Calves

    Seated DB Press: 3 10
    Side Lateral Raises: 3 10
    Bent Over Flyes: 3 10
    Plate Raises: 3 sets with 45 lb plate

    Standing Calve Raises: 3 10
    Seated Calve Raises: 3 15





    Waiting for you opinions mates.

    Cheers

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    what are your goals? will each exercise, set/rep/intensity help you reach that goal?

    and what is your built in progression?
    you can call me "ozzie" for short.
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    I think it'd be better if you moved your Chest workout to Wednesday instead. If your back is fatigued when you do a chest workout then it'll make it less effective since you're losing stabilization from your back. Also, if you're benching properly it will fatigue your upper back a lot. Just a suggestion.
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    Quote Originally Posted by broda View Post
    I think it'd be better if you moved your Chest workout to Wednesday instead. If your back is fatigued when you do a chest workout then it'll make it less effective since you're losing stabilization from your back. Also, if you're benching properly it will fatigue your upper back a lot. Just a suggestion.
    This man speaks the truth. Most people don't notice but you actually use your upper back, bis and even lats on the bench press ( for stabilization, not hypertrophy lol ). It would be ideal to make sure your back is well rested so you can make the most out of your chest workout

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