4 Day Workout - UK-Muscle Body Building Community

Edgez90 · 26-07-2008, 05:28 PM

Monday

Dumbell Curl
Concentration Curls
Barbell Curls
Bentbar Curls
Preacher Curls

Tuesday

Bench Press
Incline Bench Press
Decline Bench Press
Cable Crossovers
Dumbell Flys
Skull Crushers

Thursday

Military Press
Lat Pull down
Cable rows
One arm row
Upright rows
Shoulder raises

Friday

Incline Press
decline Press
Pec Machine
Barbell Curl
Hammer Curls
Bentbar Curls

Please advice me on other excercises that I can use.

I am training to gain weight an slight tone.

warren_1987 · 26-07-2008, 05:34 PM

hi mate no offence intended an there will be better peoplethan me to coment but that is just awefull.

whats your stats? aims?

how much weight you want to gain?

toned look comes from low ish bf% with a slightly higher than average muscle size.

why all the curls in there btw? imo you are doing too much and not a deadlift or squat in there.

try re-write your plan and aim for compound exercises

bench press
deadlift
squat
shoulder press
rows

these type of exersices

good luck and im sure some one will reply better than me lol

Lost Soul · 26-07-2008, 08:22 PM

Welcome mate

Quote:

Originally Posted by Edgez90

Please advice me on other excercises that I can use.

Anything below the waist would be a start unless you have lower body immobility

Spangle1187 · 26-07-2008, 08:32 PM

thats a **** load of curls!! Too many isolation exercises if you want to gain some size you need to look at adding some compound lifts and training your legs!

Squats/Leg Press

Deadlift

Bench Press

The big three should be included bar injury's or such.

powerhouse_ad · 30-07-2008, 01:37 PM

4 day routine I like personally is:

Back/Biceps
Deadlifts
Dumbell rows
Wide grip chins
EZ bar curls
Dumbell curls

Chest/Triceps
Flat barbell bench press
Slight incline dumbell bench press
Dips
Skullcrushers
Cable pushdowns

Legs
Squats
Leg press
Leg extensions
Calf raises

Shoulders/Traps
Seated dumbell press
Standing millitary press
Dumbell raises
Barbell shrugs

willsey4 · 30-07-2008, 03:49 PM

Quote:

Originally Posted by Edgez90

Monday

Dumbell Curl
Concentration Curls
Barbell Curls
Bentbar Curls
Preacher Curls

Tuesday

Bench Press
Incline Bench Press
Decline Bench Press
Cable Crossovers
Dumbell Flys
Skull Crushers

Thursday

Military Press
Lat Pull down
Cable rows
One arm row
Upright rows
Shoulder raises

Friday

Incline Press
decline Press
Pec Machine
Barbell Curl
Hammer Curls
Bentbar Curls

Please advice me on other excercises that I can use.

I am training to gain weight an slight tone.

I cant work out what this split is? Very confusing. Where are legs?

BLUE(UK) · 30-07-2008, 04:19 PM

Bicep boy alert!!

Noobus · 31-07-2008, 09:59 PM

Quote:

Originally Posted by Lost Soul

Welcome mate

Anything below the waist would be a start unless you have lower body immobility

encore

26-07-2008, 05:28 PM	#1 (permalink)
Edgez90 Newbie Trainer Join Date: Jul 2008 Location: Wirral Posts: 2	4 Day Workout Monday Dumbell Curl Concentration Curls Barbell Curls Bentbar Curls Preacher Curls Tuesday Bench Press Incline Bench Press Decline Bench Press Cable Crossovers Dumbell Flys Skull Crushers Thursday Military Press Lat Pull down Cable rows One arm row Upright rows Shoulder raises Friday Incline Press decline Press Pec Machine Barbell Curl Hammer Curls Bentbar Curls Please advice me on other excercises that I can use. I am training to gain weight an slight tone.

26-07-2008, 05:34 PM	#2 (permalink)
warren_1987 Getting HUGE! Join Date: Nov 2007 Posts: 1,202	Re: 4 Day Workout hi mate no offence intended an there will be better peoplethan me to coment but that is just awefull. whats your stats? aims? how much weight you want to gain? toned look comes from low ish bf% with a slightly higher than average muscle size. why all the curls in there btw? imo you are doing too much and not a deadlift or squat in there. try re-write your plan and aim for compound exercises bench press deadlift squat shoulder press rows these type of exersices good luck and im sure some one will reply better than me lol

26-07-2008, 08:32 PM	#4 (permalink)
Spangle1187 Getting bigger Join Date: Jul 2006 Location: Greenwich Posts: 387	Re: 4 Day Workout thats a **** load of curls!! Too many isolation exercises if you want to gain some size you need to look at adding some compound lifts and training your legs! Squats/Leg Press Deadlift Bench Press The big three should be included bar injury's or such.

30-07-2008, 01:37 PM	#5 (permalink)
powerhouse_ad Newbie Trainer Join Date: Jul 2008 Posts: 3	Re: 4 Day Workout 4 day routine I like personally is: Back/Biceps Deadlifts Dumbell rows Wide grip chins EZ bar curls Dumbell curls Chest/Triceps Flat barbell bench press Slight incline dumbell bench press Dips Skullcrushers Cable pushdowns Legs Squats Leg press Leg extensions Calf raises Shoulders/Traps Seated dumbell press Standing millitary press Dumbell raises Barbell shrugs

30-07-2008, 04:19 PM	#7 (permalink)
BLUE(UK) Garage addict....trying to grow. Join Date: Jan 2008 Posts: 932	Re: 4 Day Workout Bicep boy alert!!

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