riceandbeans
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Hey fellas, frequent lurker and infrequent poster here. I've been using a 4 day split for the past couple months and really enjoy it. I've made a few changes though because I feel as if moving triceps to shoulder day and biceps to chest day could have a positive impact on me. My arms are lagging behind, biceps especially, and giving them direct work on chest day in addition to the indirect work on back day, as opposed to only hitting them on back day period I think will help give them a bit of a boost. Here is what I have come up with by moving things around and such. What do yall think?
Sunday:
Chest and Biceps
Weighted Chest Dips 4x8
Incline Dumbbell Press 4x8
Incline Dumbbell Flies 4x8
Barbell Curls 3x8
Dumbbell Hammer Curls 3x8
Monday:
Legs
Leg Press 4x8 (cannot squat at this point, recovering from ankle surgery)
Quad Extensions 4x8
Hamstring Curls 4x8
Standing Calf Raises 4xFailure
Wednesday:
Shoulders and Triceps
Smith Machine Shoulder Press 4x8 (giving this a go after using dumbbells forever)
Dumbbell Lateral Raises 4x8
Rear Deltoid Machine Flies 4x8
Overhead Triceps Extensions 3x8
V Bar Cable Pushdowns 3x8
Thursday:
Back
Single Arm Dumbbell Rows 4x8
Seated Cable Rows 4x8
Wide Grip Lat Pulldowns 4x8
Barbell Shrugs 4x8
Sunday:
Chest and Biceps
Weighted Chest Dips 4x8
Incline Dumbbell Press 4x8
Incline Dumbbell Flies 4x8
Barbell Curls 3x8
Dumbbell Hammer Curls 3x8
Monday:
Legs
Leg Press 4x8 (cannot squat at this point, recovering from ankle surgery)
Quad Extensions 4x8
Hamstring Curls 4x8
Standing Calf Raises 4xFailure
Wednesday:
Shoulders and Triceps
Smith Machine Shoulder Press 4x8 (giving this a go after using dumbbells forever)
Dumbbell Lateral Raises 4x8
Rear Deltoid Machine Flies 4x8
Overhead Triceps Extensions 3x8
V Bar Cable Pushdowns 3x8
Thursday:
Back
Single Arm Dumbbell Rows 4x8
Seated Cable Rows 4x8
Wide Grip Lat Pulldowns 4x8
Barbell Shrugs 4x8