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randy herring 4 day split...any thoughts?

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DiscussBodybuilding.com Master Lifter Total Posts : 5274 Reward points : 10 Joined: 6/20/2003 Status: online

nomis_simon

Total Posts : 87
Reward points : 10
Joined: 2/27/2009
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randy herring 4 day split...any thoughts? - Wednesday, July 15, 2009 12:45 PM ( #1 )

what do you guys think of this program by randy herring? any advice on maybe switching up rep schemes every few weeks or even sessions?

Sit-up crunches - 1 set each for 10-15 reps

Leg raises - 1 set each for 10-15 reps

Oblique twists - 1 set each for 10-15 reps

Monday / Thursday - 23 Sets:

Chest (6 sets):

Bench Press (2 sets)
Smith Machine Incline Press (2 sets)
Dumbbell Flyes (2 sets)

Deltoids (front - 3 sets; side - 2 sets):

Dumbbell Press (3 sets)

Dumbbell Lateral Raises (2 sets)

Biceps (5 sets):

Barbell Curls (3 sets)

Dumbbell Incline Curls (2 sets)

Forearms (2 sets):

Reverse Curls (1 set)

Wrist Curls (1 set)

Triceps (5 sets):

Lying Tricep Extensions (3 sets)

Seated Dumbbell Extensions (2 sets)

Tuesday / Friday - 25 Sets:

Legs (Calves - 5 sets, Quads - 6 sets; Hams - 5 sets):

Standing Calf Raises (3 sets)
Seated calf raises (2 sets)
Barbell Squats (2 sets)
Leg Press (2 sets)
Leg Extensions (2 sets)
Seated Leg Curls (3 sets)
One Leg Curls (2 sets)

Back (6 sets):

Pull-ups or Pulldowns (2 sets)

Bent-Over Barbell Rows (2 sets)

Seated Cable Rows (2 sets)

Rear Delts (3 sets):

Dumbbell Bent-over Rear delt laterals (2 sets)

Cable Rear Delt Rows (1 set)

connelly

Total Posts : 1951
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Joined: 2/12/2007
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Re:randy herring 4 day split...any thoughts? - Wednesday, July 15, 2009 12:48 PM ( #2 )

No deadlifts.

But other than that it looks fine.

TBH it just looks to complicated and time consuming in my mind, just get a simple program with all the big lifts in it and either eat like crazy if your bulking or eat a little below maintence if cutting.

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

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

MVP Total Posts : 2387 Reward points : 10 Joined: 1/5/2009 Location: Virginia Status: offline	Reply to message Message Options Re:randy herring 4 day split...any thoughts? - Wednesday, July 15, 2009 12:53 PM ( #3 ) Smith machines carry the "weak stabilizers" disease, avoid it and you're good to go ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant
#3

_Virtuoso_ Total Posts : 890 Reward points : 10 Joined: 10/4/2006 Location: England Status: offline	Reply to message Message Options Re:randy herring 4 day split...any thoughts? - Wednesday, July 15, 2009 12:56 PM ( #4 ) I got images of a horny fish V, You're the Clipart Photoshop GOD!
#4

nomis_simon Total Posts : 87 Reward points : 10 Joined: 2/27/2009 Status: offline	Reply to message Message Options Re:randy herring 4 day split...any thoughts? - Wednesday, July 15, 2009 1:48 PM ( #5 ) should i change up the rep scheme after a few weeks? like say alternating between 15-10-5 that sorta thing? what do you guys think
#5

MVP Total Posts : 2387 Reward points : 10 Joined: 1/5/2009 Location: Virginia Status: offline	Reply to message Message Options Re:randy herring 4 day split...any thoughts? - Wednesday, July 15, 2009 3:27 PM ( #6 ) Change the reps as you plateau, if you can't increase the overload at 15 reps, bring it down to 10-12 reps, and continue to do so until you reach the lower reps, then move back up at 15 reps and your old plateau should be busted. ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant
#6

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