4 day split while ON

[Rico]

Anyone have a good INTENSE 4 day split they've had good luck with while ON? My chest has hit a bit of a plateau and I want to start training it 2x weekly. I tried posting my routine for critique on an earlier thread but I don't think it made sense to anyone, so here's my current chest day......

Wide-grip pullups (+40lbs.) 3x8
Incline bench (barbell) 2 warmup sets, 8X210,6X225,4X250
Flat Bench (bar) 2 warmup sets, 8x285,6x315,4x335
Lat Pulldowns- 1 warmup, 8x190,8x200,8x210
Bent Rows-1 warmup, 2 sets close grip, 2 sets wide grip.

On the 2nd Day split I'd like to incorporate flyes and dumbbell presses......

To the guy who suggested toe touchs and jumping jacks..THANKS. I'll squeeze them in between the windmills and knee raises!!

RICO

 

[genarr3]

Why are you sandwiching your chest workout on back day? If you think you've hit a plateau on chest why don't you give it it's own day?

 

[muscleup]

thats exactly what i was thinking....you're doing two major bodyparts in one training session....split em up.

 

[gilly6993-recreatedbygeorge]

I saw your earlier post adn after looking at this one it's no wonder why you're chest lags. You're working it with one of the largest muscle groups! Why? As genarr suggested it should have its own day and you should hit it so hard and be so sore that you need a full week to recover, even while ON. Obviously that's my opinion. I train one bodypart a day once a week taking 2 days off during the week. My routine doesn't change one bit when I go ON. You need to reevaluate your split IMO...

 

[The_Eviscerator]

Actually, I like the Chest Back combo. I usually do Horizontal Back (Rows etc) and Chest. On another Day I do Vertical back (Pull-ups etc) with Shoulders.

Actually I always train things in opposites. After doing the Chest Tri's/ Bi's Back etc style I have made major gains by switching to this method.

I actually will do a set of bench and then a set of rows and repeat. The synergistic effect is great.