New 4 day split....

[Oakesy2001uk]

Or probably 3????

Monday

Bench Press – 3x8
Weighted dips/close grip bench 3x8
Decline dumbell bench 3*8
Military Press - 3x8

Wednesday

Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Hammer Curl -3x8
pull ups – 3x8
Abs

Friday

Squats – 3x8
Leg press machine - 3*8
Leg curl - 3*8
Calf Machine - 3*8
Shrugs 3*10

Concentrating on bench, DL and squat. I was considering a 4 day split lower,upper,lower,upper across monday-friday, but I'm not sure (anyone do this?), as I have been coming round to the train of thaught that you dont need a weeks rest for each muscle, and I could be doing more. I will probably be in the gym at least one other night for a swim and sauna on the way home from work anyway.

what you guys reckon. Goals... reasonably lean bulk (more to do with diet) getting leaner around the summer and then pile on this winter. At present, I'm 6"1 at 12 stone. low-ish body fat.

 

[Killa_ken]

I dont like how bench and military press are on the same day; if you do it properly your arms should be dead from bench and thus incapable of raising a barbell above shoulder level.

 

[Bakedgoods]

If you want to do a 4 day split...

Alter the leg section as you see fit, if I had the gear at home I would have a leg press in there as well and it's squat with a wide stance for hamstring work.

Back, Rear Delts

Deadlift
Bent Over DB Row
Wide Grip Pull Ups
Bent Over DB Laterals

Chest, Biceps

Bench Press
Incline DB Press
Incline DB Flyes

Barbell Curls
DB Concentration Curls

Legs

Squats
Lunges
Calf raises

Shoulders, Traps, Triceps

DB Arnold Press
Military Press

Dips
CGBP
Shrugs

 

[Oakesy2001uk]

looks good, anyone else got a comment?

would monday tuesday, thursday friday be too much? should I swap one to saturday??

Back,mon

Deadlift
Bent Over DB Row
Wide Grip Pull Ups
Bent Over DB Laterals

Chest, Biceps tue

Bench Press
Incline DB Press
Incline DB Flyes
Pull ups (palms facing)
DB Curls

Legs thurs

Squats
Lunges
Calf raises
leg press

Shoulders, Traps, Triceps fri

DB Arnold Press
Military Press
Dips
CGBP
Shrugs

 

[gareth.e]

looks good to me, I'm doing exactly the same except chucked some stiff legged DL on the leg day instead of leg press and added some core work