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AleaveR
New member
This is my new split. I went from a 3 day split to the following 4 day split. I didnt know the names of some of the exercises so I described them the best that I could. Basically what I want to know is if I am undertraining or overtraining any bodypart and what you think of the routine in general....Thanks
DAY 1
Back:
reverse pull down x3
seated 1 handed rows with smith machine x3
?? machine where you stand on a platform with a bar that runs between you rlegs and the weight goes in front of you ?? x3
Font standing cable pushdown x2
Bicep:
-Standing Preacher curls: x3
-Seated Dumbell curls x2
DAY 2
Shoulders:
-seated dumbell millitary press x3
-front raises with a plate instead of dumbells x2
-Bent over lateral raises x2
Traps:
-Barbell shrugs x3
DAY 3
Rest
DAY 4
Quads:
Leg Pres x3
Leg extensions x3
Hams:
Stiff leg dead lifts x3
Leg curls x3
Calves:
Standing calve raises x3
Day 5
Chest:
Incline Dumbell x3
Flat dumbell x3
Flat Flies x3
seated machine flies x2
Triceps:
droping preacher bar behind forehead while lying on bench x3
seated dumbell raisesbehind head/overhead x2
Rope cable pushdowns x2
DAY 6
Rest
Day 7
Rest
DAY 1
Back:
reverse pull down x3
seated 1 handed rows with smith machine x3
?? machine where you stand on a platform with a bar that runs between you rlegs and the weight goes in front of you ?? x3
Font standing cable pushdown x2
Bicep:
-Standing Preacher curls: x3
-Seated Dumbell curls x2
DAY 2
Shoulders:
-seated dumbell millitary press x3
-front raises with a plate instead of dumbells x2
-Bent over lateral raises x2
Traps:
-Barbell shrugs x3
DAY 3
Rest
DAY 4
Quads:
Leg Pres x3
Leg extensions x3
Hams:
Stiff leg dead lifts x3
Leg curls x3
Calves:
Standing calve raises x3
Day 5
Chest:
Incline Dumbell x3
Flat dumbell x3
Flat Flies x3
seated machine flies x2
Triceps:
droping preacher bar behind forehead while lying on bench x3
seated dumbell raisesbehind head/overhead x2
Rope cable pushdowns x2
DAY 6
Rest
Day 7
Rest
