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  1. #1
    Regular Poster McKayB's Avatar
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    Default 4 day Upper/lower split

    Monday upper 1

    Bench 4x6-8
    Inc. Fly 3x8-10
    Barbell Row 3x6-8
    1 Arm DB Row 4x6-8
    Military Press 3x6-8
    Lateral Raises 3x8-10
    Close grip bench 3x6-8
    BB Curls 2x8

    Tuesday lower 1

    Squats 4x6-8
    DB Lunges 4x6-8
    Stiff Leg Deadlifts 3x8-10
    Leg Extension 3x8-10
    Seated Calf Raises 3x10
    Crunches 3xFailure
    Bicycle 3xFailure

    Thursday upper 2

    Incline DB Press 4x6-8
    Cable crossovers 3x8-10
    Chinups 3xMAX
    Seated Row 4x6-8
    Seated DB Press 3x6-8
    Reverse pec deck 3x8-10
    Parallel bar dips 3xMAX
    Incline Curls 2x8

    Friday lower 2

    Deadlifts 4x6-8
    Leg Press 4x6-8
    Leg Curls 3x8-10
    Standing Calf Raises 3x10
    Leg Raises 3xFailure
    Weighted Decline situps 3xfailure


    I have a feeling there are too many exercises on the upper body days. should i be taking the lateral raises and reverse pec dec flys out? Thing is I would like to develop my medial and posterior delts more...

    Advice is appreciated in advance

  2. #2
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    Quote Originally Posted by McKayB View Post
    Monday upper 1

    Bench 4x6-8
    Inc. Fly 3x8-10
    Barbell Row 3x6-8
    1 Arm DB Row 4x6-8
    Military Press 3x6-8
    Lateral Raises 3x8-10
    Close grip bench 3x6-8
    BB Curls 2x8

    Tuesday lower 1

    Squats 4x6-8
    DB Lunges 4x6-8
    Stiff Leg Deadlifts 3x8-10
    Leg Extension 3x8-10
    Seated Calf Raises 3x10
    Crunches 3xFailure
    Bicycle 3xFailure

    Thursday upper 2

    Incline DB Press 4x6-8
    Cable crossovers 3x8-10
    Chinups 3xMAX
    Seated Row 4x6-8
    Seated DB Press 3x6-8
    Reverse pec deck 3x8-10
    Parallel bar dips 3xMAX
    Incline Curls 2x8

    Friday lower 2

    Deadlifts 4x6-8
    Leg Press 4x6-8
    Leg Curls 3x8-10
    Standing Calf Raises 3x10
    Leg Raises 3xFailure
    Weighted Decline situps 3xfailure


    I have a feeling there are too many exercises on the upper body days. should i be taking the lateral raises and reverse pec dec flys out? Thing is I would like to develop my medial and posterior delts more...

    Advice is appreciated in advance
    Your goal is to build muscle, right? Is there a reason you want to use a 4 day upper/lower as opposed to a regular 4 day split or even a 3 day push/pull/lower? What are you attempting to achieve with this routine?

  3. #3
    Regular Poster McKayB's Avatar
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    well im trying to keep it simple and use mainly compound exercises. goal is to build muscle. i like the idea of hitting the muscle groups twice a week but at different angles.

    so for first upper day i have flat bench. then second upper day i have incline Db press; ETC...3 sleeps between each upper and each lower body workout...along with my high calorie clean diet

  4. #4
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    Quote Originally Posted by McKayB View Post
    well im trying to keep it simple and use mainly compound exercises. goal is to build muscle. i like the idea of hitting the muscle groups twice a week but at different angles.

    so for first upper day i have flat bench. then second upper day i have incline Db press; ETC...3 sleeps between each upper and each lower body workout...along with my high calorie clean diet
    Hitting each muscle group twice a week on a muscle building routine is going to be over-training. You're body isn't going to have enough time to recover for the next workout.

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    Well, this is just my opinion, but I think if your goal is to build muscle there are much better routines. I just don't feel that this type of routine is effective...
    I can understand if you want to focus on compounds, that is a sound idea... but there are better ways of going about it.....

  6. #6
    Regular Poster McKayB's Avatar
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    I have read that hitting a muscle group twice a week is optimal for muscle growth

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    Quote Originally Posted by McKayB View Post
    I have read that hitting a muscle group twice a week is optimal for muscle growth
    Read this article.

  8. #8
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    Quote Originally Posted by McKayB View Post
    I have read that hitting a muscle group twice a week is optimal for muscle growth
    The link reevet provided is a good article. Give it a read. Most would agree that working each muscle group once a week is optimal for muscle growth. Of course this is along with a good diet and proper rest and recovery.
    If you haven't checked out the workout section of this site, give it a look. There are some great 4 day splits that many people have used successfully for building muscle. If nothing else it will give you some great ideas for some 4 day splits and you can pick and choose the exercises you would like to do.

  9. #9
    Regular Poster McKayB's Avatar
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    I see.

    How come this routine trains the same muscle group 3 times a week.

    There is just so much information out there that is hypocritical.

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    Quote Originally Posted by McKayB View Post
    I see.

    How come this routine trains the same muscle groups 3 times a week. there is so much information out there that is hypocritical.
    which routine are you referring to?

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    Quote Originally Posted by McKayB View Post
    I see.

    How come this routine trains the same muscle group 3 times a week.

    There is just so much information out there that is hypocritical.
    That's a strength routine. It's completely different from a muscle building routine. If you look in the MUSCLE BUILDING section of the workouts page I don't think you're going to find any routines that hit a muscle group more than once a week other than abs.

  12. #12
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    Well the short answer is that the link you provided is for a strength training workout. If you notice you are hitting each muscle group with a low volume of setseach workout. It is not a workout that will achieve hypertrophy, or build muscle. So simply put that workout is not for building muscle.

  13. #13
    Just joined M&S Cris's Avatar
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    Quote Originally Posted by Reevet50 View Post
    I don't think you're going to find any routines that hit a muscle group more than once a week other than abs.
    this MUSCLE BUILDING workout hits your upper body twice a week
    http://www.muscleandstrength.com/wor...g-workout.html
    ...

 

 

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