ok reworked my 4 day split, critique away

Monday: Upper Body  
• Bench Press: 4 sets of 6-8 repetitions
• Bent Over Row: 4 sets of 6-8 repetitions
• Dumbbell Shoulder Press: 3 sets of 10-12 repetitions
• Bicep Curl: 3 sets of 10-12 repetitions
• Rope Tricep Pull-downs: 3 sets of 10-12 repetition
• Tuesday: Lower Body  
• Front Squat: 4 sets of 6-8 repetitions
• Deadlift: 4 sets of 6-8 repetitions
• Lunges: 3 sets of 10-12 repetitions
• Hamstring Curl: 3 sets of 10-12 repetitions
• Standing Calf Raises: 3 sets of 10-12 repetition
• Wednesday: Cardio/Off

 
Thursday: Upper Body

Incline Bench Press: 4 sets of 6-8 repetitions

Lat Pull-down: 4 sets of 6-8 repetitions

Barbell Shoulder Press: 3 sets of 10-12 repetitions

Front Lateral Raises: 3 sets of 10-12 repetitions

Dips: 3 sets of 10-12 repetition

Friday: Lower Body  

Back Squat: 4 sets of 6-8 repetitions

Stiff-Legged Deadlift: 4 sets of 6-8 repetitions

One-Legged Squats/Leg Press: 3 sets of 10-12 repetitions

Hamstring Curl: 3 sets of 10-12 repetitions

Seated Calf Raises: 3 sets of 10-12 repetitions

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

looks pretty good.  try it out and see how it goes.  don't forget to increase weight every workout.

No the leg press is not the same as doing squats.

i figured this one was alot more put together than my last one, and trust me im keepin track of the weight, im makin sure that if i dont do anything else im at least doin that lol

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

so far so good. im gona start postin on this thread how its goin so i can keep myself accountable to track the progress.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

create yourself an online journel page: http://www.discussbodybuilding.com/Online-Training-Journal-f30.aspx

No the leg press is not the same as doing squats.

yesterday, tuesday, i did the lower body split and DAMN was it an awsome workout.  i really felt like i got a great cardio workout when i got to doing the lunges after the deadlifts.  i think i may do lunges last next week, but i used dumbells to do the lunges and the weight was really pullin on my traps from doin deadlifts right before it.  i wish there was a better way to hold the barbell for front squats cause my upper arms are sore from where i rested the bar.  anyways here's my stats from yesterdays:

Front Squat-1- 135X8             Dead Lift-1- 225X8
                    2- 135X8                            2- 265X8
                    3- 155X8                            3- 275X8
                    4- 165X7                            4- 295X6

Lunges         1- 35X10            Hamstring Curls-1- 65X12
                     2- 35X10                                      2- 80X12
                     3- 35X10                                      3- 95X10

Calf raises    1- 35X12
                     2-35X12
                     3- 35X12

for the lunges i used 35lb dumbells as well as calf raises used 35lb plates in each hand.  this was an awsome lower body workout and i'm kind of bumbed that today is an off day.  i'll prob do some abs and cardio though :P

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

on the friday, i know its lower body, but i added three sets of down the rack db curls to finish off the workout.  still likin this workout for sure

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

yea its pretty good, ive actually been on it for 4 weeks now and am getting ready to switch to a different routine to keep things fresh.
gona rework my diet a little to, i added a bit more fat than i wanted to, im carb sensitive so im prolly gona cut those back a bit.
i might even possibly thro in some hiit cardio bout 2 days a week just to keep from gaining to much fat.... i qualify as an endo/meso so while i gain muscle... i also put on a bit of fat :( lol

No food tastes as good as looking good Feels.
"Body Becomes Its Function"