Please Critique my new 4 day split routine
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Monday, December 15, 2008 4:38 PM
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#1 )
I just updated my new routine,Please let me know what you guys think .
Monday - Chest /Tri
Warmup set
Incline BB Bench Press - 3 Sets @ 10,8,6 reps -thinking of doing 4 sets of 10,8,8,6 ? What do you think ?
Flat BB Bench Press - 3 Sets @ 10,8,6 reps - -thinking of doing 4 sets of 10,8,8,6 ? What do you think ?
Decline BB Bech press. - 3 Sets @ 10,8,6 reps .
Incline DB Fly's
Pushups till failure - 1Set till failure
Close grip bench press - 3 Sets @ 10,8,6 reps
Dips between 2 benches = 15 x 3
Tuesday - Legs
Warmup set
Squats - 3 Sets @ 10,8,6 reps
45' Leg Press - 3 Sets @ 10,8,6 reps
Hack Squats(Legs together) - 3 Sets @ 10,8,6 reps
Lying Leg Curls Super set with Donkey Calve Raises - 3 Sets @ 10,8,6 reps /15 x 3
Calve presses on leg press - 3 Sets @ 15 x 3
Wednesday - Off
Thursday - Shouders
Warmup set
BB Behind neck press - 4 Sets @ 12,10,8,6 reps
DB Shoulder press - 4 Sets @ 12,10,8,6 reps
DB Side lateral Raises superset with DB Front raises - 3 x 10 - 8 reps
Lying Rear delt DB Raises - 3 x 10 - 8 reps
Rear cable laterals - 3 x 10 - 8 reps
BB Shrugs front - 3 Sets @ 10,8,6 reps
BB Shrugs Back - 3 Sets @ 10,8,6 reps
Friday - Back/Bi's
Warmup set
Chin-ups - 5 x 3(or whatever I can do)
Dead Lifts - 3 Sets @ 10,8,6 reps
BB Bent-over Rows - 3 Sets @ 10,8,6 reps
Seated Rows - 3 Sets @ 10,8,6 reps
Lat Pulldowns to the front - 3 Sets @ 10,8,6 reps
BB Curls - 3 Sets @ 10,8,6 reps
Preacher Curls - 3 Sets @ 10,8,6 reps
I normally do my workouts in 45 - 60mins.