The Project

Here is my 4 day split routine, any advice or comments would be appricated thanks.

Mon- Quadriceps, Hamstrings, Calves (Quadriceps Emphasis)
Barbell Squat 4 x 4-6
Lying leg curl 2 x 8-12
Lever leg press 3 x6-8
Barbell straight back dead lift 2x 8-12
single leg split squat 2 x 8-12
Safety bar seated calf raise 2 x 8-12

Weds- Chest, Back, Shoulders, Abs (chest emphasis)
Barbell bench press 4 x 4-6
Cable front pull down2 x 8-12
Incline dumbbell press 3 x 6-8
Dumbbell bent over rows 2 x 8-12
Dumbbell fly 2x 8-12
Dumbbell shoulder press 2 x 8-12
Dumbbell rear lat raise 2 x 8-12
Straight leg hip raise 2 x 8-12
Stability ball crunch 2 x 8-12

Thurs- Quadriceps, Hamstrings, Calves (hamstring emphasis)
Barbell straight back straight leg deadlift 4 x 4-6
Lever leg press 2 x 8-12
Lying leg curl 3 x 6-8
Barbell squat 2 x 8-12
Lever standing leg curl 2 x 8-12
Lever standing calf raise 2 x 8-12
Safety bar seated calf raise 2 x 8-12

Fri- Cheast, Back, Arms, Abs (back emphasis)
Chin up 4 x 4-6
Barbell Bench Press 2 x 8-12
Dumbbell bent over row 3 x 6-8
Incline dumbbell press 2 x 8-12
Cable front pull down 2 x 8-12
Tricep dip 3 x 6-8
Barbell curls (straight bar, shoulder width grip) 3 x 6-8
Straight leg hip raise 2 x 8-12

Should i change anything ?

Bulldozer

Are you gaining on that routine?

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If fifty million people say a foolish thing, it is still a foolish thing. ~ Anatole France



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tiptoe

seems like a hell of a lot that. If you are going to go for a 4 day split one that worked very well for me was the following

Back and Biceps
Deadlifts 2x 4-6 reps
chins 2x 4-6 reps
bent rows 2 x 8-10 reps
pulldowns 2 x 8-10 reps
Barbell curls 2 x 4-6 reps
preacher curls 2 x 8-10 reps

delts and traps
Military press 2 x 4-6 reps
arnold press 2 x 6-8
side lat raises 2 x 8-10
dumbell shrugs 2 x 4-6 reps
balbell shrugs 2 x 8-10 reps
wrist curls 2 x rep out till failure

Legs
squats 2 x 4-6
leg press 2 x 6-8
hack squats 2x 8-10
stiff legged deadlifts 2 x 4-6 reps
lying leg curls 2 x 8-10 reps
calve raises 3 x 20

chest triceps
flat bench 2 x 4-6
incline dumbell press 2x 6-8
dips 2 x 8-10
skullcrushers 2 x 6-8
tricep dips 2 x 8-10 reps
crunches 2 x 10-12

i did this monday tuesday thursday and friday with weekend off.

__________________
reps level 3 personal trainer and nutritional advisor

The Project

Had been gaining but seams to have slowed a little, thanks tiptoe for your routine

Bulldozer

Cut down to a 3 day split and reduce volume mate.

IMO 4 days training is overkill for most. Especially if training drug free.

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The Project

Drug free, but if i do not train 4 day i feel slugish not tired but the gains are slowing.

Big_Dan

Chest - monday
flat bench barbell - 5x5
incline d/b press - 3x8-10
flat bench flyes - 3x8-10
------------------------
Triceps
skull crushers - 3x6-8
flat bar push downs - 3x6-10

tuesday - Quads - hams - calves
Back squats - 5x5
leg press - 3x6-10
leg extensions -3x8
----------
Hams-
stiff leg deads- 3x10
laying leg curls- 3x10
--------------
Calves-
standing calf raises -3x20
seated calf raises -3x20


thursday- Back
Deadlifts - 5x5
bentover barbell rows- 3x8
wide grip pull ups or pull downs - 3x8
----------------
Biceps-
seated dumbell curls - 3x10
dumbell preacher curls - 3x10


Friday - shoulders
seated barbell press - 5x5
cable side laterals -superset with cable front raises - 2x10
reverse pec dec 3x12
dumbell shrugs - 3x8


theres a guide line of what i usually do matey !!
cant go wrong

TH&S

What are your weights per lift...?

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D: 220 | B: 110 | S: 170 | Target: 550