C
Captain T
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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 curls 2x10
Sun: BACK & TRAPs
Deadlift 4x 3-6
Wide chinup 3x10
BB row 1x10, 1x8, 1x6
Wide lat pulldown 3x10
BB shrugs 2x6
20kg Plate shrugs 2x30
Mon: cardio
Tue: DELTs & TRIs
BB press 1x10, 1x8, 1x6, 1x4
DB press 3x8
Lat raise 3x12
Close grip BP 2x8
Skullcrushers 2x12
Cable extensions 2x15
Wed: cardio
Thu: LEGs
Back squat 2x20, 1x15, 1x10
Lunges 3x15
SLDL 1x10, 1x8, 1x6
Ham curls 3x10
Standing calf raise 3x15
Fri: rest
I'll also be doing 25mins cardio each weight training day.
How does the plan look?
:thanks:
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 curls 2x10
Sun: BACK & TRAPs
Deadlift 4x 3-6
Wide chinup 3x10
BB row 1x10, 1x8, 1x6
Wide lat pulldown 3x10
BB shrugs 2x6
20kg Plate shrugs 2x30
Mon: cardio
Tue: DELTs & TRIs
BB press 1x10, 1x8, 1x6, 1x4
DB press 3x8
Lat raise 3x12
Close grip BP 2x8
Skullcrushers 2x12
Cable extensions 2x15
Wed: cardio
Thu: LEGs
Back squat 2x20, 1x15, 1x10
Lunges 3x15
SLDL 1x10, 1x8, 1x6
Ham curls 3x10
Standing calf raise 3x15
Fri: rest
I'll also be doing 25mins cardio each weight training day.
How does the plan look?
:thanks: