my work out

[Powerlifting57]

been doing this workout for awhile seems to be working well i am up 10 lbs in 4 weeks, im more defined

this is a 4 day split

monday- chest
i start off with bench i warm up 10-8-6

bench- 4 sets 6-reps
dumbel flyes- 4 sets 8 reps
incline dumbel press- 4 sets 6-8 reps
decline press- 4 sets 6-8 reps
weighted dips- 4sets 8 reps

tuesday-shoulders-back

i start off w/ shoulder press warm up 10-8-6

shoulder press-4sets 6-8 reps
arnolds- 4 sets 6-8 reps
upright row- 4 sets 6-8 reps
side raises 4 sets 6-8 reps

back-

v bar pull ups 4 sets 6-8 reps
t bar- 4 sets 6-8 reps
low row 4 sets 6-8 reps
lat pulls 4 sets 6-8 reps
hypers- 4 sets 10 reps

wed- OFF

Thurs- triceps/bis

close grip- 4 sets 6 reps
push down- 4sets 6 reps
tricep extension- 4 sets 6 reps
skull crushers- 4 sets 6 reps

bis-

concentrated barbel curl 4 sets 6-8 reps 6 sec down
preacher- 4 sets 6-8 reps
spyder- 4 sets 6-8 reps
dumbel curls lying on incline- 4 sets 6-8 reps

fri- legs
squat 4 sets 6-8 reps
leg press- 4 sets 6-8 reps
hack - 4 sets 6-8 reps
extension,leg curl 4 sets 6-8 reps
calf raises- 4 sets 15 reps

sat/sun OFF


what do you guys think

 

[RipStone]

Well if you are making good gains then it's a good routine for you. But where are the deadlifts???

 

[zero3si]

Well I think you're workout schedule is pretty good. However, if you gained 10lbs over 4 weeks....I have to ask....have you increased your calorie intake as well.

 

[Powerlifting57]

yes very much im at around 5500 cals a day im actually eating as im typing this i have already eaten 4 tyimes today and will eat 3 more times before i go to bed.

dead lifts i can not do for awhile because of my lower back but once its strengthend a lil more i will begin to do them again