Ir0nXtreme
New member
Monday: Quads/Hams
• Squats
• Leg Curls
• Leg Extensions
• Abs
Tuesday: Back/Calves
• Deadlifts
• Shrugs
• Toe Raises (5 sets of 12 reps)
Wednesday: OFF
Thursday: Back/Biceps
• Behind-The-Neck Pulldowns
• Front Lat Pulldowns
• Seated Rows
• Bicep Curls (Straight Bar)
• Preacher Curls
• Alternate Seated Dumbbell Curls
• Abs
Friday: Chest/Triceps
• Flat Bench Presses
• Incline Bench Presses
• Incline Dumbbell Presses
• Dips
• Tricep Cable Pushdowns
• Toe Raises (5 sets of 12 reps)
Saturday: OFF
Sunday: OFF
4-Day Split, Two Days On, 1 Day Off, Two Days On, Two Days Off
5 sets for each exercise,Each successive set gets progressively heavier 1st set, 8 reps; 2nd set, 6 reps; 3rd set, 4 reps; fourth set, 2 reps; and fifth set, 50% of the weight of the 1st set to failure.What do you guys think about this split? I was thinking about starting it while I was on a cycle?
• Squats
• Leg Curls
• Leg Extensions
• Abs
Tuesday: Back/Calves
• Deadlifts
• Shrugs
• Toe Raises (5 sets of 12 reps)
Wednesday: OFF
Thursday: Back/Biceps
• Behind-The-Neck Pulldowns
• Front Lat Pulldowns
• Seated Rows
• Bicep Curls (Straight Bar)
• Preacher Curls
• Alternate Seated Dumbbell Curls
• Abs
Friday: Chest/Triceps
• Flat Bench Presses
• Incline Bench Presses
• Incline Dumbbell Presses
• Dips
• Tricep Cable Pushdowns
• Toe Raises (5 sets of 12 reps)
Saturday: OFF
Sunday: OFF
4-Day Split, Two Days On, 1 Day Off, Two Days On, Two Days Off
5 sets for each exercise,Each successive set gets progressively heavier 1st set, 8 reps; 2nd set, 6 reps; 3rd set, 4 reps; fourth set, 2 reps; and fifth set, 50% of the weight of the 1st set to failure.What do you guys think about this split? I was thinking about starting it while I was on a cycle?