can someone help us out please - UK-Muscle Body Building Community

J_D · 19-02-2007, 11:11 PM

trying to come up with a 4 day split routine. ive only been doin about 4 month so prob mostly compound. anyone on a good routine at the mo.

cheers

LEWIS · 20-02-2007, 09:04 AM

sholders, calves, abs

back, biceps

legs, abs

chest, triceps

Delhi · 20-02-2007, 10:08 AM

OK here is a simple one:

Mon - Chest/Biceps
Tues - Quads/Hams/Calves - finish this session with walking lunges...
Wed - Off
Thur - Back/Rear Delts/Traps
Fri - Shoulders/Triceps/Calves

do 4 sets for a large mucle group and 3 for a small one do no less than 8 reps but no more than 12 per set.....

and here is a more detailed one:

Magic Torch · 20-02-2007, 12:12 PM

Sorry Del but I think that is overkill for a newbie, complete overtraining.

I think JD had is right with the compound idea.

I would do a 3 day split Push/Pull/Legs the best for compounds IMO

Day one: Push

Incline Bench 4x8
Over Head Press 4x8
Narrow Grip Bench 4x8

Day two: Pull

Pull ups 4x8 (or as many as you can do) 2x overhand, 2x wide grip.
Bent over Rows 4x8
Deadlifts 4x8

Day Three: Legs

Squats 4x8
Lunges 4x8
Calf Raises 4x8

My 10 cents.

J

Nine Pack · 20-02-2007, 03:31 PM

Don't need a 4 day split just yet bud. Stick to a 3 day & master the technique. After you've been training 10-12 months, maybe split it up further.

19-02-2007, 11:11 PM	#1 (permalink)
J_D Newbie Trainer Join Date: Jan 2007 Location: stockport, manchester Posts: 46	can someone help us out please trying to come up with a 4 day split routine. ive only been doin about 4 month so prob mostly compound. anyone on a good routine at the mo. cheers

20-02-2007, 09:04 AM	#2 (permalink)
LEWIS Getting HUGE! Join Date: Oct 2005 Location: south wales Posts: 1,129	Re: can someone help us out please sholders, calves, abs back, biceps legs, abs chest, triceps

20-02-2007, 12:12 PM	#4 (permalink)
Magic Torch UK-M Swimsuit model Join Date: May 2005 Location: Essex Posts: 5,062 Blog Entries: 5	Re: can someone help us out please Sorry Del but I think that is overkill for a newbie, complete overtraining. I think JD had is right with the compound idea. I would do a 3 day split Push/Pull/Legs the best for compounds IMO Day one: Push Incline Bench 4x8 Over Head Press 4x8 Narrow Grip Bench 4x8 Day two: Pull Pull ups 4x8 (or as many as you can do) 2x overhand, 2x wide grip. Bent over Rows 4x8 Deadlifts 4x8 Day Three: Legs Squats 4x8 Lunges 4x8 Calf Raises 4x8 My 10 cents. J __________________ intentionally blank

20-02-2007, 03:31 PM	#5 (permalink)
Nine Pack Shouldn't be let out loose.... Join Date: Oct 2006 Location: Manchester Posts: 1,720	Re: can someone help us out please Don't need a 4 day split just yet bud. Stick to a 3 day & master the technique. After you've been training 10-12 months, maybe split it up further. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ''I reject your reality and substitute my own'' Adam Savage.