My 4-Day Split - Please Critique

Hey everyone!  Here's my current 4-day split that I'm doing.  Right now, and for at least another 2/3 months, my aim is to build lean muscle mass.  Ultimately, I want to reduce my BF% too. 

For the exercises that I list a current barbell weight & a dumbell weight; I alternate between barbell and dumbells week to week. 

As for cardio, I normally do it immediately after weights on days 1-3-4.  I do the elliptical machine for 30-35 minutes on level 19 (20's the highest); I do the "Random Hill" program, so I get varying levels of resistance.  Between the varying resistance & overall duration, I get an average HR of 155 BPM, which is 80% on my Max HR.

I don't do cardio on my leg day because my legs are smoked, and the mere thought of cardio make me cramp and sweat profusely.  Some weeks, I'll hit the track for a bit on one of my "off" days.

Day 1 (Mondays)

Flat Bench: 1x12, 1x10, 2x8 (Barbell weights: 205, 215, 225 & Dumbell weights: 80, 85, 90)
Incline Bench: 1x12, 1x10, 2x8 (BB weights: 175, 185, 195 & DB weights: 70, 75, 80)
Decline Bench: 1x12, 1x10, 2x8 (BB weight: 185, 195, 205)
**Alternate between Dec Bench & Cables week-to-week**
Cable Crossovers: 4x10 (the plate only has a "5" on it, so I'm guessing that's 50lbs??)
Seated Pec Fly Machine: 1x12, 1x10, 2x8 (235, 250, 265)

Rope Curls: 3x10 (99lbs)
Preachers: 3x10 (80lbs)
Reverse Curls: 3x10 (65lbs)
Incline-Seated DB curls: 1x12, 2x10, 1x8 (30, 35, 40)

Standing Behind-the-Back Forearm Curls: 3x12 (110lbs)
Gripper Machine: 3x12 (55lbs; one arm)


Day 2 (Tuesdays)

Barbell Squats: 2x12, 2x10, 1x8 (255, 265, 275)
Stiff-Leg DL's: 4x12 (185; just started incorporating these)
Laying Leg Curls: 4x10 (145lbs)
Seated Leg Extensions: 4x10 (175lbs)

Swiss Ball Crunches: 3x30
Laying Leg Raises: 3x25
Hanging Leg Raises: 3x20 


Day 3 (Thursdays)

Militray Press: 4x8 (DB: 65; BB: 145)
1 Arm Front Raise: 4x12 (DB: 30; Cable: 33lbs)
Upright Rows: 4x12 (70lbs; on the EZ bar)
**alternate week-to-week between Upright Rows/DB Lateral Raise** 
DB Lateral Raise: 4x10 (20lbs; arms STRAIGHT out)
Seated Reverse Delt Fly Machine: 4x12 (130lbs)
DB Shrugs: 1x15, 2x12, 2x10 (70, 75, 80)

Tricep DB Kickbacks: 3x12 (15lbs, w/ 2 sec pause at top)
Rope Pressdowns: 3x10 (66lbs)
**Alternate between Rope PD's/CG bench week-to-week**
Close Grip Bench: 1x12, 1x10, 2x8 (145, 155, 165)
Skull Crushers: 4x10 (90lbs; alternate between flat, inlcine, & upright week-to-week)
Dips: 4xMax reps (body's completely verticle)


Day 4 (Fridays)

Assisted Pullups: 4xMax Reps (w/ 40lbs of assistance)
**I can only do 2/3 pullups with my own body weight currently (fresh), so I'm working my way up to my own body weight, whereas I will be able to do 8-10 reps without any assistance. 
Seated Cable Rows: 4x10 (175lbs)
DB Bent-Over Rows: 4x8 (90lbs)
Close Grip Pulldowns: 4x12 (145lbs)

Seated Calf Raise: 1x15, 2x12, 2x10

Swiss Ball Crunches: 3x30
Laying Leg Raises: 3x25
Planks: 3xMax Time


Well, there you have it.  I think I broke a sweat typing it all out, lol!  Like I said before, I have been doing this routine for the past 2 1/2 months, and I am pleased with my mass gains thusfar, as well as my gains in strength. 

I also posted some pics in the "Critique My Physique" Forum.  One of my biggest trouble areas my entire life has been my Abs.  They are MUCH better now than what they were before, but I definately want to improve on them some more.  If ayone has any suggestions to Ab exercises that I can incorporate, I'll be very grateful!

Happy Lifting!!

Current 4x7's:
Flat Bench: 305lbs  
Back Squat: 405lbs
Deadlift: 315lbs (Stiff-Leg)

Current 1RM Maxes:
Flat Bench: 345lbs
Back Squat: 515lbs

Anyone?

Current 4x7's:
Flat Bench: 305lbs  
Back Squat: 405lbs
Deadlift: 315lbs (Stiff-Leg)

Current 1RM Maxes:
Flat Bench: 345lbs
Back Squat: 515lbs

well first you look like a monster in your profile picture but anyways if you've been doing this for 2 1/2 months and its still working keep using it but i'd be suprised if you don't have to swich up your routine pretty soon to keep seeing gains. Also I wouldn't call it over training but i personally might take a few exercises out like 1 per body part and focus more on the others but its up to you.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

I've made some suggestions below but I would also like to say that I don't think this is the best routine for someone at your level of development.  With that said,  I do think you'll get stronger and bigger doing this type of routine if your diet is in place but I certainly think you would be better served by adding a little more frequency, dropping most of the isolations and keeping your primary focus on big compound lifts...

Brian82


Hey everyone!  Here's my current 4-day split that I'm doing.  Right now, and for at least another 2/3 months, my aim is to build lean muscle mass.  Ultimately, I want to reduce my BF% too. 

For the exercises that I list a current barbell weight & a dumbell weight; I alternate between barbell and dumbells week to week. 

As for cardio, I normally do it immediately after weights on days 1-3-4.  I do the elliptical machine for 30-35 minutes on level 19 (20's the highest); I do the "Random Hill" program, so I get varying levels of resistance.  Between the varying resistance & overall duration, I get an average HR of 155 BPM, which is 80% on my Max HR.

I don't do cardio on my leg day because my legs are smoked, and the mere thought of cardio make me cramp and sweat profusely.  Some weeks, I'll hit the track for a bit on one of my "off" days.

Day 1 (Mondays)

Flat Bench: 1x12, 1x10, 2x8 (Barbell weights: 205, 215, 225 & Dumbell weights: 80, 85, 90)
Incline Bench: 1x12, 1x10, 2x8 (BB weights: 175, 185, 195 & DB weights: 70, 75, 80)
Decline Bench: 1x12, 1x10, 2x8 (BB weight: 185, 195, 205) >>>>>>>>>>>>>>>>>>>>>>No Need for these
**Alternate between Dec Bench & Cables week-to-week**
Cable Crossovers: 4x10 (the plate only has a "5" on it, so I'm guessing that's 50lbs??)
Seated Pec Fly Machine: 1x12, 1x10, 2x8 (235, 250, 265) >>>>>>>>>>>>>>>>>>>>>>>>>I would replace thise with DB Flyes, Rotate each week w/flat/Incline

Rope Curls: 3x10 (99lbs)
Preachers: 3x10 (80lbs)
Reverse Curls: 3x10 (65lbs)
Incline-Seated DB curls: 1x12, 2x10, 1x8 (30, 35, 40)

Standing Behind-the-Back Forearm Curls: 3x12 (110lbs)
Gripper Machine: 3x12 (55lbs; one arm) >>>>>>>>>>>>>>>>>>>>>>>>>>>>I think you definitely have some muscle mass but IMO you're arm development is no where near the point of needing all those bicep exercises... I would pick 3 at the most and 2-3 sets of 10-12 reps and call it a day.


Day 2 (Tuesdays)

Barbell Squats: 2x12, 2x10, 1x8 (255, 265, 275)
Stiff-Leg DL's: 4x12 (185; just started incorporating these)
Laying Leg Curls: 4x10 (145lbs)
Seated Leg Extensions: 4x10 (175lbs) >>>>>>>>>Drop these....
ADD: Good-Mornings and some type of calf work.

Swiss Ball Crunches: 3x30
Laying Leg Raises: 3x25
Hanging Leg Raises: 3x20 


Day 3 (Thursdays)

Militray Press: 4x8 (DB: 65; BB: 145)
1 Arm Front Raise: 4x12 (DB: 30; Cable: 33lbs)
Upright Rows: 4x12 (70lbs; on the EZ bar) Very bad on the RC... if it were me I would drop em..
**alternate week-to-week between Upright Rows/DB Lateral Raise** 
DB Lateral Raise: 4x10 (20lbs; arms STRAIGHT out) No need for both.. Pick one and drop the other
Seated Reverse Delt Fly Machine: 4x12 (130lbs)
DB Shrugs: 1x15, 2x12, 2x10 (70, 75, 80)

Tricep DB Kickbacks: 3x12 (15lbs, w/ 2 sec pause at top) >>>>>>>>>>drop
Rope Pressdowns: 3x10 (66lbs) >>>>>>>>>>>>>>>>>>>>>>>>>>>>>Drop
**Alternate between Rope PD's/CG bench week-to-week**
Close Grip Bench: 1x12, 1x10, 2x8 (145, 155, 165)
Skull Crushers: 4x10 (90lbs; alternate between flat, inlcine, & upright week-to-week)
Dips: 4xMax reps (body's completely verticle)


Day 4 (Fridays)

Add Deadlifts.  This should be a primary exercise on your back day...
Assisted Pullups: 4xMax Reps (w/ 40lbs of assistance)
**I can only do 2/3 pullups with my own body weight currently (fresh), so I'm working my way up to my own body weight, whereas I will be able to do 8-10 reps without any assistance. 
Seated Cable Rows: 4x10 (175lbs)
DB Bent-Over Rows: 4x8 (90lbs)
Close Grip Pulldowns: 4x12 (145lbs)

Seated Calf Raise: 1x15, 2x12, 2x10 >>>>>>>>>>>Do it on leg day..

Swiss Ball Crunches: 3x30
Laying Leg Raises: 3x25
Planks: 3xMax Time


Well, there you have it.  I think I broke a sweat typing it all out, lol!  Like I said before, I have been doing this routine for the past 2 1/2 months, and I am pleased with my mass gains thusfar, as well as my gains in strength. 

I also posted some pics in the "Critique My Physique" Forum.  One of my biggest trouble areas my entire life has been my Abs.  They are MUCH better now than what they were before, but I definately want to improve on them some more.  If ayone has any suggestions to Ab exercises that I can incorporate, I'll be very grateful!

Happy Lifting!!

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Awesome!  Thanks for the input guys!

Current 4x7's:
Flat Bench: 305lbs  
Back Squat: 405lbs
Deadlift: 315lbs (Stiff-Leg)

Current 1RM Maxes:
Flat Bench: 345lbs
Back Squat: 515lbs