Ive been training and dieting for a photoshoot. Weights 6 days per week and cardio 5 days per week. I'll be coming off my cycle, taking a week off for vaca, and then getting back to training. Im looking for a new workout to give my body more rest time. Im looking to train mon, tues, thurs, friday..... sat, sun, and wed off.... Any suggestions on how to break it up, I have some ideas but looking for your thoughts, thanks.
Coming off cutting cycle.... Looking for a good 4 day split...
- Thread starter BigCass
- Start date
Die$eL~Man
Straight Up Gangster !
day 1 back / bis/
day2 chest/traps/
day 3 delts/ triceps
day 4 legs
day2 chest/traps/
day 3 delts/ triceps
day 4 legs
Tryn2
New member
DADAWG, I was curious what it would look like, I typed this out so you could copy and paste it and adjust what it should look like..Thanks bro.
Im contemplating switching tri's and bi's because right now I do chest/tris and back bi's...
Monday squat / legs
Squats 4x8-10
leg press 3x8-10
leg extensions 3x10
Tuesday upper back back / bi / traps
Cable pulldowns 4x8-10
Upright rows rows 3x10
Standing barbel curl 3x10
hammer curls 4x10
shrugs 4x8-10
Thursday chest/tri/shoulder
Flat bench 4x8-10
Incline dumbel press 4x8
Incline flyes 3x10
Friday deadlift/lowerback
Deadlifts standard 4x8-10
Back extension machine 3x8
heavy compound movements whenever possible
__________________
Im contemplating switching tri's and bi's because right now I do chest/tris and back bi's...
Monday squat / legs
Squats 4x8-10
leg press 3x8-10
leg extensions 3x10
Tuesday upper back back / bi / traps
Cable pulldowns 4x8-10
Upright rows rows 3x10
Standing barbel curl 3x10
hammer curls 4x10
shrugs 4x8-10
Thursday chest/tri/shoulder
Flat bench 4x8-10
Incline dumbel press 4x8
Incline flyes 3x10
Friday deadlift/lowerback
Deadlifts standard 4x8-10
Back extension machine 3x8
heavy compound movements whenever possible
__________________
Tryn2
New member
I have been doing this one the second was a reccomendation from another bro...
WORKOUT ONE :
CHEST/TRIS
flat bench 4 x 6-8
inlcine dumbells(Sometime incline bench) 4x8
flyes 3x10
Close grip bench 4 x 8-10
Tri pressdowns 3 x8-10
Seated tri overhead extensions 3 x 8-10
BACK/BIS
Deads 4 x 6-8
Pulldowns to front 4 x 8-10
Dumbell rows 3 x8-10
Standing Bar curls 3 x 8-10
Seated alt dumbell curls 2 x10
Hammer curls 3 x 8-12
LEGS
Squats 5 x 6-8
leg press 5 x 8-10
leg curls 5x 8-10
SKIP A DAY
SHOULDERS or (ARMS again same excersises but on like friday)
Military press's 4 x6-8
Dumbell press,seated 3 x 8-10
Side laterals 3 x 8-10
Bent over lateral raise 3 x 8 -10
Shrugs 3 x 8-10
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WORKOUT TWO :
This second was a reccomendation from another guy
Chest and triceps - just seemed like my tricep routine suffered because they would be toasted after a bunch of pressing movements.
back and biceps - same could be said for these two together
now my split looks like this:
Day 1: Chest and Biceps
Day 2: Legs
Day 3: Shoulder and Triceps
Day 4: off
Day 5: Back and Traps
Day 6: Off
rinse and repeat
it looks like you do a lot of high rep sets on bench, dont know if you benefit from that - I havent tried it. But you could try starting at 135 and then working your way up the pyramid to your set of 4
your back might need some more exercises
this is what I do and it has worked well for me
chest and biceps
-Bench Press sets of 10,8,6,4 reps
-Incline Bench sets of 10,8,6,4
-DB Flies 3 sets of 8-10
-Standing bb curls - 4 sets
-DB preacher curls 3 sets
-Hammer Curls 3 sets
-sometimes curl bar at the end to finish it off
Legs
-Squats - 5 sets
-Leg Extensions - 3 sets
-Leg curls - 3 sets
-A multitude of calf raises
Shoulder and Triceps
-Close Grip Bench Press 4 sets
-Weighted Dips - 4 sets
-Military Press - 3or 4 sets
-Lateral Raises - 3 sets
-Front Raises - 3 sets (usually toast by this point)
-Skull crushers with a curl bar - 3sets
Back and Traps
-Weighted pullups(low added weight lol) 3 or 4 sets
-BB rows - 4 sets
-Seated Cable Rows - 4 sets
-SLDL - 4 sets
-BB shrugs (bar in front and back) 3 sets of each
-Rear Delt Raises
(I would throw in db rows but I work out at home and only have up to 60lb db's)
Each muscle group gets worked twice a week, once directly and once indirectly (sort of). Unfortunately shoulders take quite a beating so I might not do as many shoulder exercises as I listed. My reps usually range between 10 and 8, but if I think I can pump out 2 more than I will (thankyou mr. metzner
WORKOUT ONE :
CHEST/TRIS
flat bench 4 x 6-8
inlcine dumbells(Sometime incline bench) 4x8
flyes 3x10
Close grip bench 4 x 8-10
Tri pressdowns 3 x8-10
Seated tri overhead extensions 3 x 8-10
BACK/BIS
Deads 4 x 6-8
Pulldowns to front 4 x 8-10
Dumbell rows 3 x8-10
Standing Bar curls 3 x 8-10
Seated alt dumbell curls 2 x10
Hammer curls 3 x 8-12
LEGS
Squats 5 x 6-8
leg press 5 x 8-10
leg curls 5x 8-10
SKIP A DAY
SHOULDERS or (ARMS again same excersises but on like friday)
Military press's 4 x6-8
Dumbell press,seated 3 x 8-10
Side laterals 3 x 8-10
Bent over lateral raise 3 x 8 -10
Shrugs 3 x 8-10
-----------------------------------------------------------
-----------------------------------------------------------
-----------------------------------------------------------
WORKOUT TWO :
This second was a reccomendation from another guy
Chest and triceps - just seemed like my tricep routine suffered because they would be toasted after a bunch of pressing movements.
back and biceps - same could be said for these two together
now my split looks like this:
Day 1: Chest and Biceps
Day 2: Legs
Day 3: Shoulder and Triceps
Day 4: off
Day 5: Back and Traps
Day 6: Off
rinse and repeat
it looks like you do a lot of high rep sets on bench, dont know if you benefit from that - I havent tried it. But you could try starting at 135 and then working your way up the pyramid to your set of 4
your back might need some more exercises
this is what I do and it has worked well for me
chest and biceps
-Bench Press sets of 10,8,6,4 reps
-Incline Bench sets of 10,8,6,4
-DB Flies 3 sets of 8-10
-Standing bb curls - 4 sets
-DB preacher curls 3 sets
-Hammer Curls 3 sets
-sometimes curl bar at the end to finish it off
Legs
-Squats - 5 sets
-Leg Extensions - 3 sets
-Leg curls - 3 sets
-A multitude of calf raises
Shoulder and Triceps
-Close Grip Bench Press 4 sets
-Weighted Dips - 4 sets
-Military Press - 3or 4 sets
-Lateral Raises - 3 sets
-Front Raises - 3 sets (usually toast by this point)
-Skull crushers with a curl bar - 3sets
Back and Traps
-Weighted pullups(low added weight lol) 3 or 4 sets
-BB rows - 4 sets
-Seated Cable Rows - 4 sets
-SLDL - 4 sets
-BB shrugs (bar in front and back) 3 sets of each
-Rear Delt Raises
(I would throw in db rows but I work out at home and only have up to 60lb db's)
Each muscle group gets worked twice a week, once directly and once indirectly (sort of). Unfortunately shoulders take quite a beating so I might not do as many shoulder exercises as I listed. My reps usually range between 10 and 8, but if I think I can pump out 2 more than I will (thankyou mr. metzner
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DADAWG said:
I have never like doing legs on mondays, I prefer to do them towards the middle of the week or the end. Im curious as to why you would pack so much into the thursday workout, then only deads and lower back on Friday.
Hows this sound:
Mon: Upper back / bis
Tues: chest / tris
off
Thur: deadlifts / shoulders
Fri: squat / legs
jcp2
Community Veteran
BigCass said:
Thursday workout
Bench 3x5
incline dumbell 2x8
presses or upright rows 3x5-8
side laterals 2x8-12
nosebreakers 3x6-10
pushdowns 2x8-10
That is not a bad thurdsay workout. The reason people say to do legs on mondays usually is becuase you are fresh off the weekend and your energy is higher than if you go through a week at work. I used to squat on tuesday, because i just don't get my blood flowing enough on monday though. On friday you can do deads, goodmornings, and pullthrougs or reverse hypers, and you will have had enough.
Im not sure exactly what pullthroughs and reverse hypers, maybe I do them now, just never used them names before. Is there a website that will show me the movement? I like that breakdown for Thursday though. I also agree with not have enough energy on Monday for legs, after a 2 day break I need the first day to get my blood going and to get ready for the next day, which I guess I will make legs.
DADAWG
Community Veteran
tris and shoulders get so much work from benching / incline benching /etc. that you dont need a lot of extra work to polish them off . if you benched heavy whether its incline , decline , flat etc. your tris and delts should be pretty toasted before you even doing direct tri./delt work . i do squats on monday because the weekend warriors all want to bench on monday or work arms . that leaves the squatrack empty for me .i personally think you should spread your squats and deadlifts farther apart than you plan above .BigCass said:
maybe deads and triceps monday , tuesday back and bi , thursday chest and shoulders , friday squat and legs
thats sounds pretty good, could you give me an example of a good tuedsay? Im not used to lifting multiple groups in one day, from what you said above, Im gonna have to say that my bi workout shouldnt be that much since doing back is working them already, maybe 2 exercises at the most?
Monday
Back....Deads, rows ( many variations ), pulldowns usually 10 sets total depending on how I feel
Sets are 6-8 reps.....10-12 for finihing rows for the squeeze
Tuesday
Chest... Heavy Dbell Flat and incline Press 3 sets each, Heavy dbell flyes
Sets are 6-8reps....
Shoulders.... dbell lateral raises and bent lateral raises
Wed rest
Thursday
Legs...deep squats 4-5 sets 6-8 reps pyramid up, heavy leg press 4-5 sets.......either stiff leg deads or leg curls 3 sets....sometimes lunges
6 or 7 sets of seated calf raises, mixed with standing....
Friday
Arms.....
Sat, Sun rest ( actually play with the kids is more accurate )
Back....Deads, rows ( many variations ), pulldowns usually 10 sets total depending on how I feel
Sets are 6-8 reps.....10-12 for finihing rows for the squeeze
Tuesday
Chest... Heavy Dbell Flat and incline Press 3 sets each, Heavy dbell flyes
Sets are 6-8reps....
Shoulders.... dbell lateral raises and bent lateral raises
Wed rest
Thursday
Legs...deep squats 4-5 sets 6-8 reps pyramid up, heavy leg press 4-5 sets.......either stiff leg deads or leg curls 3 sets....sometimes lunges
6 or 7 sets of seated calf raises, mixed with standing....
Friday
Arms.....
Sat, Sun rest ( actually play with the kids is more accurate )
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DADAWG
Community Veteran
thats right , some heavy barbell curls and maybe some hammer curls would be great but dont be afraid to change it up as long as you have at least 1 heavy movement like bb curls or cambered bar curls .BigCass said:
for back , db heavy db rows , wide grip pulldowns , pullups , etc.
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