Bro's Help MY ROUTINE...need some opz fast...

[doubles1]

guys i posted this on the training board with no results really so since this is a more traveled thread i thought i'd ask my bros here...

for a 4 day a week workout how would you stacfk these bp's

chest
tris
bis
forearms
back
traps
delts
quads
hams
calfs

or can it not be done ya think?>


i was thinking

cuz this is my sched m,w,thur,fri


mon chest bis
wed quads hams forearms
thurs delts tris calfs
fri back tris

throw in abs once a week or twice

im currently 6"3 205# bf 7-8% bulking and have a couple yrs experience training

 

[Twitched]

Keep it short and intense as hell.

You WONT be disappointed.

All exersizes are 2 sets for 4 reps.
(usually I start at 6 reps and then go down to 4 in week 2)

Sunday

Chest
Inclune db press ( 4-6 reps for two sets )
Flat db press ( 4-6 reps for two sets )
Incline db flies ( 4-6 reps for two sets )
Weighted dips ( 6 reps for two sets ) [serves to warm up tris too]
Triceps
Pushdows ( 4-6 reps for two sets )
Overhead extns ( 4-6 reps for two sets )


Monday
Off.

Tuesday

Legs
Squats, hacks, extensions, calf raises ( 4-6 reps for two sets each )
Biceps
Barbell curls, concentration curls, preacher curls ( 4-6 reps for two sets each)

Wednesday
Off.

Thursday

Shoulders
Military press, arnold presses, front raises, bent over laterals.( 4-6 reps for two sets each )
Triceps
Close grip bench, french press ( 4-6 reps for two sets each )

Friday

Back
Deadlift, t-bar rows, seated rows, close grip pulldowns ( 4-6 reps for two sets each )
Biceps
Barbell curls, concentration curls, preacher curls ( 4-6 reps for two sets each )

Saturday
Off.


Put in shrugs on back or shoulder day. Your choice.

This plan avoids the busiest days. (monday,wed). If you go heavy enough, two sets of 4 is more then enough, and 6 sets per bodypart is plenty. I grow like a weed this way.

Be in and out in 45 minutes.



Twitched.

 

[doubles1]

i cant do bis and back tire out due to hard back workout

plan on doing deadlifts on back day along with traps on back day...

 

[doubles1]

bump need the help gotta workout tomorrow!

 

[CN1]

bro your reply was nice, you never work chest and tris together or back and bis together, and you know why..........here is a good workout regimen.

day1- chest and biceps and abs
day2- back and triceps and calves
day3- legs and shoulders
day4- arms/tris and bis and abs and calves

bro when doing arms always work the tricep first then rotate to a bicep lift , each set should be tri/bi example skull crushers for a set then hit straight bar curls, then go back to tricep then bicep....and you should rotate your shoulder lifts, like on some mondays hit some light shoulders so you dont have to do them on leg day each week, then the next week hit heavy shoulders on leg day, keep it switched up.............I think this is an okay routine for four days

 

[rippedtrojan]

my workout split right now:

sun: inject, back, chest, traps

mon: hams calves

tues: inject, rest

wed: shoulders, arms

thur: quads, calves

fri: inject, rest

sat: rest

 

[trial0r]

ive been having good results with this split:
mon: chest
tues: bis tris forearms calves abs cardio
wed: off
thurs: shoulders abs (possibly calves) cardio
fri: back traps
sat: quads hams calves (possibly abs)
sun: off

 

[doubles1]

anymore ops?

 

[The Man Child]

AHHHH!!!! Get out of the Chrome and Fern fast!!!!!!

Pick up Dinosaur Training from Ironmind.com and all of your lifting troubles will be solved.


MC64

 

[BigAndy69]

This is the best routine:

Day1: Chest/Abs (or your weakest bodypart)

Day2: Back/Shoulders

Day3: OFF/ cardio

Day4: Legs

Day5: Arms

Day6: OFF

Day7: OFF

 

[c3bodybuilding]

When I am off, my routine is this:

Monday: Bench press 4 sets, incline press 4 sets, flys OR dips 3 sets.
Tuesday: Chins 4 or 5 sets, barbell rows 4 sets, deads 2 or 3 sets
Wednesday: Milt press or barbell clean and press 4 sets, lat raises 4 sets and shrugs 3 sets.
Thurs (sometimes friday, and I may take a day off, and skip arm training for the week): squats 4 sets, straight leg deads 3 sets, calf raises 5 sets.
Friday* (I skip arm training sometimes, as they get worked with back, chest and shoulder work): barbell curl 4 sets, seated curls 3 sets, close grip press 4 sets, overhead ext 3 sets. no forearms, are mine get worked plenty just from deadlifts

I find this is all I need when I am 'off'. I take the whole weekend off, or if I skip arm training, 3 days off.

If I am on, I do the same, except add 1 or 2 sets for the big lifts (dead, rows, bench, clean and press, squat, etc). and maybe thow in some rear delt work, more back work, and i do both dip and flyes on chest day. i also usually don't miss arms when on.

As the others bro's said, keep it short. If you can't get out of the gym in 45mins, then you are doing too much. An hour, to an hour and a half if the gym is crowded, and waiting for shit. Tear it down, go home and let it grow!

ps. Remember always do the core lifts! no foo stuff! squats, deads, chins, rows, etc are what make you grow! not 100 sets on a leg ext!