Just posting my 4 day split

[Sgt. Swole]

G'day,

Just thought id post my split, not for the beginner

4 Day Split, 3 Days Off:

Monday: Back/Biceps/Abs

Back
Front Pulldowns: 4 sets x 8-15 reps
Barbell Rows: 4 sets x 6-12 reps
Dumbbell Rows: 3 sets x 10-12 reps
Dumbbell Pullovers: 3 sets x 8-12 reps
Hyperextensions: 3 sets x 12 reps

Biceps
Preacher Curls: 4 sets x 8-15 reps
Incline DB Curls: 3 sets x 8-12 reps
BB curls: 3 sets x 10-15 reps

Abs
Machine Crunches: 4 sets x 25 reps

Tuesday
Chest, Triceps

Chest
Incline Barbell Press: 4 sets x 6-12 reps
Flat Dumbbell Press: 3 sets x 6-12 reps
Decline Dumbbell Flyes: 3 sets x 10-12 reps
Cable Crossovers: 3 sets x 15 reps

Triceps
Cable Pushdowns: 4 sets x 10-15 reps
Skullcrushers: 4 sets x 8-12 reps
(used to do) 3 sets of overhead extensions too but after skullcrushers i don't have the energy lol

Wednesday: Off

Thursday
Quads/Hams/Calves

Quads
Squats: 5 sets x 6-20 reps
Front Squats: 3 sets x 12-15 reps
Leg Extensions: 3 sets x 15-20 reps

Hamstrings
Stiff Legged Deadlifts: 4 sets x 10-15 reps
Standing Unilateral Leg Curls: 4 sets x 10-15 reps

Calves
Standing off of block Calf Raises: 4 sets x 15-25 reps
Seated Calf Raises: 4 sets x 12-15 reps

Friday
Delts/Traps/Abs

Delts
Seated Dumbbell Military Press: 4 sets x 8-12 reps
Side Dumbbell Lateral Raises: 4 sets x 10-15 reps
Bent Dumbell Rear Raises: 3 sets x 10-15 reps
Front Dumbbell Raises: 3 sets x 10-12 reps

Traps
Barbell Shrugs: 4 sets x 8-12 reps
Dumbbell Shrugs: 4 sets x 12 reps

Abs
Decline Bench Crunches: 4 sets x 15 reps

Saturday: Off

Sunday: Off

Comments welcome.

Cheers-

 

[muscle40]

That is a good program. Is is ok to use on my site

 

[Sgt. Swole]

Sorry its taken me so long to reply, yeah you can use it on your site, just make sure you note that its not for beginners, its high volume and intense, i personally grow better on high reps and multiple sets.

Please warm up properly before giving it a go, i recommend Jammo's warm up activation. you can check it out on Jamcore training website.

-

Swole.

 

[Diced]

descent. No conventional deads ?

 

[Sgt. Swole]

It is the end of the week and these are the changes ive made so far. feeling strong and hard but am having a tough time in other departments, i quit smoking just over 2 weeks ago, started the filthy habit 4 years ago, although i definitely feel over it and know ill never smoke again ive been suffering with depression and sleeplessness since quitting, bloody pissing me off.

Any more tips or changes you would make?

here is the revised diet-
Monday: Back/Biceps/Abs

Back
Front Pulldowns: 3 sets x 10-15 reps
Barbell Rows: 4 sets x 10-15 reps
Dumbbell Rows: 2-3 sets x 10-15 reps
Dumbbell Pullovers: 3 sets x 10-15 reps
Deadlifts: 3 sets x 12 reps

Biceps
Preacher Curls: 3-4 sets x 10-15 reps
Incline DB Curls: 3 sets x 10-15 reps
BB curls: 2 sets x 10-15 reps

Abs
Rope Crunches: 3 sets x 25 reps

Tuesday
Chest, Triceps

Chest
Incline Barbell Press: 4 sets x 10-15 reps
Flat Dumbbell Press: 3 sets x 10-15 reps
Flat Dumbbell Flyes: 3 sets x 10-15 reps


Triceps
Cable Pushdowns: 4 sets x 10-15 reps
Skullcrushers: 3 sets x 10-15 reps
DB kickbacks: 3 sets x 10-15


Wednesday: Off

Thursday
Quads/Hams/Calves

Quads
Squats: 5 sets x 10-15 reps
Front Squats: 3 sets x 10-15 reps
Leg Extensions: 2 sets x 10-15 reps

Hamstrings
Stiff Legged Deadlifts: 4 sets x 10-15 reps
Standing Unilateral Leg Curls: 4 sets x 10-15 reps

Calves
Standing off of block Calf Raises: 3 sets x 15-25 reps
Seated Calf Raises: 3 sets x 15 reps

Friday
Delts/Traps/Abs

Delts
Seated Dumbbell Military Press: 2 sets x 10-12 reps +2 x 10-15 Arnold press
Side Dumbbell Lateral Raises: 4 sets x 10-15 reps
Bent Dumbell Rear Raises: 2 sets x 10-15 reps


Traps
Barbell Shrugs: 4 sets x 10-15 reps
Dumbbell Shrugs:2 sets x 10

Abs
Decline Bench Crunches: 4 sets x 15 reps

Saturday: Off

Sunday: Off

Cheers-

Swole