Patrick
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Registered: 25th Apr 02
Location: SE London
User status: Offline
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Hello all. I know there are a few on here that are pretty good with there bodybuilding advice. Have tried to sign up to muscletalk.co.uk but can't seem to be able to at work. If anyone that is a member could post my 4-day split below and ask for opinions that would be helpful.
Please could you let me know your opinions on this split? I am aiming to build muscle and have been training now for nearly 2 years. I find that I don't gain that much training each bodypart only once per week so have tried to make up a routine which incorporates each muscle twice a week, but doing different exercises on each day. Feel free to pull it apart if you think it's totally wrong! Diet is currently 500 calories over maintenance, including 2 Maximuscle Progain supplements per day.
Day 1 (Monday) – Chest, Shoulders, Triceps and Abs
Warm up – 1 min @ 6.5kpm, 3 min @ 10kph, 2 min @ 12kph, 1 min @ 6kph
Flat bench press – 4 sets of 6-8 reps
Decline bench press – 4 sets of 6-8 reps
Incline dumbell flies – 4 sets of 8-10 reps
Shoulder barbell press – 4 sets of 6-8 reps
Tricep dips – 3 sets
Skull crushers – 3 sets of 8-10 reps
Weighted ab crunches – 3 sets of 10-12 reps
Leg raises – 3 sets
Warm down – 1 min @ 6.5kph, 10 min @ 10kph, 1 min @ kph 28 SETS
Day 2 (Tuesday) – Back and Biceps
Warm up – 1 min @ 6.5kpm, 3 min @ 10kph, 2 min @ 12kph, 1 min @ 6kph
Seated cable rows – 4 sets of 6-8 reps
One arm dumbell rows – 4 sets of 6-8 reps
Upright rows – 3 sets of 8-10 reps
Shrugs – 3 sets of 8-10 reps
Lat pull downs – 4 sets of 6-8 reps
Incline dumbell curls – 3 sets of 8-10 reps
One arm cable curls – 3 sets of 8-10 reps
Warm down – 1 min @ 6.5kph, 10 min @ 10kph, 1 min @ kph 24 SETS
Day 3 (Thursday) – Chest, Shoulders, Triceps and Abs
Warm up – 1 min @ 6.5kpm, 3 min @ 10kph, 2 min @ 12kph, 1 min @ 6kph
Flat dumbell press – 4 sets of 6-8 reps
Incline dumbell press – 4 sets of 6-8 reps
Shoulder dumbell press – 4 sets of 6-8 reps
Lateral raises – 3 sets of 8-10 reps
Front raises – 3 sets of 8-10 reps
Tricep dips – 3 sets
Cable extensions – 3 sets of 8-10 reps
Weighted ab crunches – 3 sets of 10-12 reps
Leg raises – 3 sets
Warm down – 1 min @ 6.5kph, 10 min @ 10kph, 1 min @ kph 30 SETS
Day 4 (Saturday) – Back, Legs and Biceps
Warm up – 1 min @ 6.5kpm, 3 min @ 10kph, 2 min @ 12kph, 1 min @ 6kph
Deadlifts – 4 sets of 6-8 reps
Chins – 4 sets
Squats – 4 sets of 6-8 reps
Leg raises – 3 sets of 6-8 reps
Calf extensions – 3 sets of 8-10 reps
EZ bar curls – 3 sets of 8-10 reps
One arm hammer curls – 3 sets of 8-10 reps
Warm down – 1 min @ 6.5kph, 10 min @ 10kph, 1 min @ kph 24 SETS
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Nismo
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Registered: 12th Sep 02
User status: Offline
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hmmm i have allways been told to only work 1 muscle group hard once a week.
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radicalry00
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Registered: 16th Mar 07
Location: West Yorks Rides: Suzuki SV650
User status: Offline
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It looks OK, but if I were you I wouldn't go making my own routine. DIY routines usually end up with too much volume, muscles being overworked and others being neglected.
That split doesn't look too bad, but it does look pretty unbalanced. Why chest, shoulders, back and biceps twice per week but only legs once? The volume per session also seems too much.
Why do you feel the need to do so much volume for chest, shoulders, tris and back twice per week?
There are hundreds of great tried and tested routines about if you take a look on the net.
Some great routines to consider here: http://www.muscletalk.co.uk/m_1326/tm.htm
If you've only been training for under 2 years, then stick to a tried and tested routine. I'd recommend any of the following really; Upper/Lower, PPL (Push Pull Legs) or a generic four day routine.
A few decent routines that people have used to great effect:
Upper/Lower
Workout 1 (Monday) - Upper body
* Flat Dumbbell (DB) Bench press 3x6(this means 3 sets of 6 reps)
* Barbell Row 3x6
* Incline Barbell (BB) bench press 2x10
* Lat Pull down 2x10
* Seated DB shoulder press 2x10
* Barbell curl 2x10
Workout 2 (Tuesday) - Lower body
* Squat 3x6
* Goodmorning 3x6
* Leg extension 2x10
* Seated calf raise 3x6
Workout 3 (Thursday) - Upper body
* Incline DB press 3x6
* Pullup 3x6
* Flat BB bench 2x10
* Cable row 2x10
* Seated shoulder press 2x10
* Barbell curl 2x10
* Close grip bench press 2x10
Workout 4 (Saturday) - Lower body
* Deadlift 3x6
* Leg press 3x6
* Leg curl 2x10
* Standing calf raise 3x10
4 day split (Balanced and each body part is only hit once per week)
Day 1- chest & bi's
Incline Bench Press: 3x8
Incline DB Flyes: 2x10
Flat DB Bench: 3x8
BB curls (1x12, 1x10, 1x8, 1x6, 1x4)
Seated Incline DB Curls
Preacher curls 3x8
Legs & abs
ATG Squats: 1x12, 1x10, 1x8, 2x6
Leg Extension/Leg Press Supersets: 3x12/8
SLDL: 1x12, 1x10, 3x8
Hamstring Curls: 3x8
Standing Calve Raises: 3x8/12 Drop sets
Shoulders & tri's
Military Press: 1x12, 3x8
DB Lat Raise/Front Raise Supersets: 2x10/10
Skullcrushers: 1x12, 3x8
Rope Pushdowns: 3x8
Bar pushdowns: 2x12
Saturday - back & traps
Deadlifts: 1x10, 1x8, 3x6
BB Row: 1x10, 1x8, 1x6
Wide Grip Pulldowns: 2x10
DB Shrugs: 1x12, 1x10, 3x8
I like both of these as they're balanced (unlike the one you devised) and are proven to give results. Keep it simple as possible basically.
Hope that helps.
EDIT: Also, that seems like alot of cardio if you're looking to bulk up. Warming up and down after EVERY session is unnecessary IMO. I'd just do it 2 times a week.
[Edited on 15-04-2008 by radicalry00]
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Andy Stocker
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Registered: 31st Aug 00
Location: Herts Drives: Porsche 911
User status: Offline
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Monday : Bicep/ triceps
Tuesday : Cardio
Wednesday : Chest
Thursday : Legs/ Cardio
Friday : Shoulders/ Back
And sometimes i'll make it down on a Saturday or Sunday for another cardio session.
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jmucorsasport
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Registered: 28th May 02
Location: Cheshire
User status: Offline
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I'm about to start german volume training, 10x10 (10 sets of 10reps, 90 secs between each set at 60% 1 rep max) Its a tried and tested method for increasing size and destroying every muscle fibre, fast twitch, slow twitch and the type 2b fibres whatever they may be.
Its not something you can jsut drop into, but after two years training you should be ok. It focuses on compound exercises, one body part per session and i'm probably going over 4/5 days. I found it on bodybuilding.com... for teh past 4 weeks i've been using the 5x5 method at 90% one rep max. 5 sets of 5 reps with 10 seconds between each rep... Really good for improving strength and size as again its mainly compound work over 4 days. Days 1+3 upper body, days 2+4 lower, cardio whenever it fits and abs every session. Put on half a stone in 4 wks, all lean muscle. Got my bench upto 120kg for 5 reps unassisted, i weigh 86kg now.
If you cant get on muscletalk, try bodybuilding.com 
[Edited on 15-04-2008 by jmucorsasport]
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Marc
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Registered: 11th Aug 02
Location: York
User status: Offline
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I go 3 times a week and follow this routine -
Treadmill/bike warm up
Biceps (bar bell)
Chest (dumbells)
Chest (fly press)
MTS row
Treadmill/bike warm down
Treadmill/bike warm up
Shoulders (dumbells)
Lateral pull down
Cable cross over
Curls
MTS row
Situps
Treadmill/bike warm down
Treadmill/bike warm up
Biceps (bar bell)
Chest (dumbells)
Chest (fly press)
Legs (calf extension, calf press, outer thigh, inner thigh)
MTS row
Treadmill/bike warm down
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corsa5dr
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Registered: 12th Jan 03
Location: Bath/Bristol - Evo 4 GSR
User status: Offline
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You are doing too much IMHO.
Your would be better off training each bodypart once per week. E.g. By training Chest, shoulders and triceps Monday they wouldn't have recovered properly for Wednesday.
I would suggest something like;
Monday: Chest and Biceps
Tuesday: Abs and CV
Thursday: Shoulders and Legs
Saturday: Back and Triceps
Check out bodybuilding.com for some example routines.
Furthermore, remember muscles are built in the Kitchen!
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jmucorsasport
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Registered: 28th May 02
Location: Cheshire
User status: Offline
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quote:
Originally posted by corsa5dr
You are doing too much IMHO.
Your would be better off training each bodypart once per week. E.g. By training Chest, shoulders and triceps Monday they wouldn't have recovered properly for Wednesday.
I would suggest something like;
Monday: Chest and Biceps
Tuesday: Abs and CV
Thursday: Shoulders and Legs
Saturday: Back and Triceps
Check out bodybuilding.com for some example routines.
Furthermore, remember muscles are built in the Kitchen!
He's training monday then thursday not wednesday so at least 48 hours recovery which is fine.
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corsa5dr
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Registered: 12th Jan 03
Location: Bath/Bristol - Evo 4 GSR
User status: Offline
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I disagree, training all bodyparts twice a week is too much. Less is more.
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