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Hows this 4 day split


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Hows this 4 day split within the Weight Training & Weight Lifting category.

Excerpt: Foam Rolling: -IT Band/Tensor Fasciae Latae -Quads -Hip Flexors -Adductors -Hamstrings -Lats -Pecs -Rhomboids -Thoracic Extension

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  1. #1
    Freak jiggagold's Avatar
    Join Date
    Nov 2005
    Location
    Chicago
    Posts
    3,512
    Rep Power
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    Hows this 4 day split

    Foam Rolling:
    -IT Band/Tensor Fasciae Latae
    -Quads
    -Hip Flexors
    -Adductors
    -Hamstrings
    -Lats
    -Pecs
    -Rhomboids
    -Thoracic Extension
    -Arches of Feet (ball)
    -Calves and peroneals (ball)
    -Piriformis/Glutes (ball)
    -Infraspinatus (ball)
    Warm-ups (preferably, barefoot)
    1-leg Supine Bridge 1x8/side
    Split-Stance Kneeling Adductor Mobs 1x8/side
    Wall Hip Flexor Mobs 1x8/side
    Wall Ankle Mobs 1x8/side
    Squat to Stand 1x6
    Walking Spiderman w/Overhead Reach 1x5/side
    Cross-Behind Overhead Reverse Lunge 1x5/side
    No Money Drill 1x8

    Lifts
    Monday

    Front Squat 5x3
    Scapular Wall Slides 4x8
    Speed Deadlifts 6x2
    DB Reverse Lunges from deficit 3x8
    Pallof Press Iso Hold 10 seconds per rep 3x3

    Tuesday

    A1. DB Alternating bench press 4x5
    A2. Neutral Grip Pull Ups 4x5
    B1. Feet Elevated Push ups(w band) 3x10
    B2. Seated Cable Rows (pronate grip) 3x10
    C1. DB Hammer curls 3x8
    C2. Crossover Reverse fly 3x10
    D1. Ab wheel 3x8
    D2. Walking spidermans w overhead reach 3x8

    Thursday

    Trap Bar Deadlifts 4x5
    Walking DB Lunges 4x6
    Quadruped Chin tucks 3x5
    Side Bridge Wall slides 3x10
    Natural Glute Ham Raises 3x6

    Friday

    Closed grip Bench press 5x3
    Pull Ups (weighted) 5x3
    Low Incline DB press 3x6
    Chest Suppoted Row neutral grip 3x10

    This is phase 1, 4 weeks long.

  2. #2
    Freak jiggagold's Avatar
    Join Date
    Nov 2005
    Location
    Chicago
    Posts
    3,512
    Rep Power
    1761

    Re: Hows this 4 day split

    I also do sled pushing/pulling, sledgehammer hits on tire, and medball throws, Monday and friday, I also do some box jumps and kettleball swings on legdays prior to lifting

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