Help me Set up a FOUR day routine

[tehkevroy]

I wanna hit Chest-Leg-Back-Shoulder Twice a Week and Triceps & Biceps only once but I only want to do this in 4days so I get 3 days rest anyone have idea im good for exercise I just need the days body part thx ?

 

[Sub-Zero]

day 1-
flat bench,
pushpress
incline db
laterals, and front raise


day2
powercleans
squats
bent over bb rows
latpulldown
lunges
rear delts

day 3
Incline bench
flat db
arnolds
skull crushers
abs

day 4
deadlift
legpress
weighted pullups
t-bar rows
bicep curls


thats just a suggested possability.

if you want fullbody though, you can just do somethin like the madcow 5x5, and add in a 4th day for abs, calves, and light biceps/triceps

 

[tehkevroy]

What could I change for Powercleans cause my roof aint that high so I cant do em

 

[silver_shadow]

^^^
why do you need your roof to be high for PCs????

 

[the_alcatraz]

What could I change for Powercleans cause my roof aint that high so I cant do em

Do you live in a dwarf house? :S

 

[tehkevroy]

no Gnome house ;[

 

[silver_shadow]

ok explain where the hell the bar goes over your head while you are doing power cleans??!?!? unless you mean your roof is so low you can't stand up straight without bumping your head

 

[Sub-Zero]

ok explain where the hell the bar goes over your head while you are doing power cleans??!?!? unless you mean your roof is so low you can't stand up straight without bumping your head

maybe he meant for push presses lol

 

[al420]

day 1-
flat bench,
pushpress
incline db
laterals, and front raise


day2
powercleans
squats
bent over bb rows
latpulldown
lunges
rear delts

day 3
Incline bench
BTN Push Press
flat db
arnolds
skull crushers
abs

day 4
deadlift
legpress
Front Squat
weighted pullups
t-bar rows
bicep curls


thats just a suggested possability.

if you want fullbody though, you can just do somethin like the madcow 5x5, and add in a 4th day for abs, calves, and light biceps/triceps

I like it - but I killed the shit in red. Leg press is bad for your vagina, and can knock your tampon all out of whack.

I would also suggest watching volume on each exercise, and I would have a heavy and light day.

Monday: Heavy Press
Tuesday: Light Pull
Wed: rest
Thur: Light Press
Fri: Heavy Pull

 

[Sub-Zero]

I like it - but I killed the shit in red. Leg press is bad for your vagina, and can knock your tampon all out of whack.

I would also suggest watching volume on each exercise, and I would have a heavy and light day.

Monday: Heavy Press
Tuesday: Light Pull
Wed: rest
Thur: Light Press
Fri: Heavy Pull

bor i used to be just like you, but without steroids some of us just cant grow certain areas without a little bit of the "ghey" excersises.

im a PL, BB hybrid. i wana look awsome and fuck shit up.

when i was doing just heavy presses and sutff for shoulders my shoulders where really imbalanced and just over all small. i added in laterals, fronts, and rear delt specific excersises in, and it really made a huge difference in only a year.

sometimes you gotta go AAP on a workout and just pump a shitload of blood into a muscle to make it grow.


also, lunges, IMO are highly underrated. they are good for functional strength for people who dont wanna do the pussy adductors and abductors, and good supplament to the big lifts, for functional strnegth

 

[al420]

But we agree about the leg press, right!

I understand, and agree that blood volume works - but not untill you have a stable dense base of muscle.

BTW I'm loving the "i wanna look awesome and fuck shit up" that is exactly how I describe my physique.

 

[Sub-Zero]

But we agree about the leg press, right!

I understand, and agree that blood volume works - but not untill you have a stable dense base of muscle.

BTW I'm loving the "i wanna look awesome and fuck shit up" that is exactly how I describe my physique.

nah even leg press has its place IMO. definately not a replacement for squats though. alot of people's cores fail before their legs, and their form gets all over the place and they risk injury with squats.

for a long while my hams and hips were way to weak in comparison to my quads and lowback, (which iv been working on and even notice my day to day posture is greatly improved), but it lead to me realllllly fucking up my back about 3 months ago.

lately iv been starting with heavy leg press, then preehausting with leg curls and leg extensions and then finishing up my leg workout with higher (10-20) rep, slow, controlled, all the way down squats.

i love lifting heavy and doing the power motions...definately my favorite part of the gym is throwing around crazy amounts of weight, but im slowly finding out the hard way that my body just cant handle it as well as other peoples..

i used to max deadlift (either 3 rep, 1 rep, 5 rep, etc) every week, and squat heavy in the same week, throw in some power cleans etc....tears me down too quick.

so thats the reason im starting to give the "gay type workouts" a shot, and advising it to others.

sure im still gunna lift heavy, do awsome powercleans, squats, deadlifts, pretty much every week, but i will only be goin heavy once every 2 or 3 weeks....and i feel like its irresponsible of me to be telling people to be lifting super heavy compounds multiple times a week every week, because even though its how i built my base, it really sets someone up to become injury prone.

also, stretching!, i neglected that for too long, we should make a sticky in here just about stretching alone

 

[Sub-Zero]

nah even leg press has its place IMO. definately not a replacement for squats though. alot of people's cores fail before their legs, and their form gets all over the place and they risk injury with squats.

for a long while my hams and hips were way to weak in comparison to my quads and lowback, (which iv been working on and even notice my day to day posture is greatly improved), but it lead to me realllllly fucking up my back about 3 months ago.

lately iv been starting with heavy leg press, then preehausting with leg curls and leg extensions and then finishing up my leg workout with higher (10-20) rep, slow, controlled, all the way down squats.

i love lifting heavy and doing the power motions...definately my favorite part of the gym is throwing around crazy amounts of weight, but im slowly finding out the hard way that my body just cant handle it as well as other peoples..

i used to max deadlift (either 3 rep, 1 rep, 5 rep, etc) every week, and squat heavy in the same week, throw in some power cleans etc....tears me down too quick.

so thats the reason im starting to give the "gay type workouts" a shot, and advising it to others.

sure im still gunna lift heavy, do awsome powercleans, squats, deadlifts, pretty much every week, but i will only be goin heavy once every 2 or 3 weeks....and i feel like its irresponsible of me to be telling people to be lifting super heavy compounds multiple times a week every week, because even though its how i built my base, it really sets someone up to become injury prone.

also, stretching!, i neglected that for too long, we should make a sticky in here just about stretching alone

also to rephrase the every 2 or 3 weeks thing, ill also be cycling going heavy, and doing power type workouts to get my weights up, for a month or two at a time, then backing off to deload, to some gay workouts, let my body recover while still putting on mass, feel good, then go back to plugging away for a while.

people/me just needa remember that u gotta back down every once in a while!