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  1. New routine - 4 day split

    Diezel - I use 10,8,6 reps as its meant to be best for hypertrophy, then I go low rep just so that I can increase the weight a little more and get a little strength work in. Rest times are about 90 secs for legs/back/chest exercises and about 45 secs for delts/bis/tris/traps.

  2. New routine - 4 day split

    I'll have more time for cardio because the exercises will be worked through quicker and I'll also have more left in the tank to do cardio. Truth is I started getting bored of upper/lower and didn't feel motivated. I'll do this for a couple of months then switch back.

  3. New routine - 4 day split

    I'll still be doing cardio on Mon & Wed - 30-40mins steady state but I think thats still enough recovery time.

  4. New routine - 4 day split

    Thanks kdpboa. I can't do flat bench press because of a shoulder injury, but incline/decline and close grip BP are fine. I'm actually not going to switch back and legs days, instead I'm changing it to be: Sat: chest/tris Sun: back/bis Tue: delts/traps Thu: legs Decided to do that because Tue...

  5. New routine - 4 day split

    Fair enough, I'll switch legs and back/traps days. Although I have delts on Tuesday not Monday so there is a day's rest but I take your point. How do the exercise and set/rep selection look? As I said I made it up completely so any modification would be good. Or if there is a tried & tested...

  6. New routine - 4 day split

    I'm just coming off an upper/lower split and looking at doing a 4 day split so I can work in more cardio to lean up. This is what I've come up with: Sat: CHEST & BIs Flat DB press 1x10, 1x8, 1x6, 1x4 Incline BB 3x8 Weighted dips 1x10, 1x8, 1x6 Cable flyes 2x15 BB curls 3x8 Seated incline DB...
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