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  1. #1
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    Default Does this 4-day split work?

    First things first, I have a workout partner that can only make it to the gym with me on Monday-Thursday so my main goal is to not cheat him on my Friday workout too much. He's less experienced and quite frankly less committed than me so he just does what I tell him. Our goal is to build muscle now with the intent of maximizing our strength later on.

    My plan goes something like this:

    Monday (Chest/bis)
    Bench press: 4 sets, 6-8 reps
    Inclined BP: 4 sets, 6-8 reps
    Dips: 4 sets, 10 reps
    Chest fly: 3 sets, 10 reps
    EZ bar curls : 3 sets, 10 reps
    Isolation curls: 3 sets, 10 reps
    Cable curls w/ rope: 1 dropset, 3 drops to burnout

    Tuesday: Legs
    Back Squat: 4 sets, 6-8 reps
    Leg press: 4 sets, 10 reps
    Leg curls: 3 sets, 15 reps
    Leg ext.: 3 sets, 15 reps
    Standing calf raise: 3 sets, 15 reps

    Wednesday : rest

    Thursday: Back
    Deadlift: 4 or 5 sets, 6-8 reps for lighter days 3-4 reps when going heavy
    Wide grip pullups: 4 sets, max reps
    Reverse grip barbell rows: 4 sets, 6-8 reps
    Wide grip cable pulldowns: 4 sets, 10 reps
    Close grip cable row: 4 sets, 10 reps

    Friday: Shoulders/tris/abs
    Standing shoulder press: 4 sets, 6-8 reps
    lateral raise/alternating front raise: 3 sets, 10 reps/10 reps
    Barbell shrug: 4 sets, 6-8 reps
    Skullcrushers/closegrip BP w/ ez bar: 3 sets, 10 reps/max reps
    Cable pushdown: 3 sets, 10 reps
    Then kill the abs as I desire

    sat/sun: rest

    My main concerns with my routine include the idea of doing chest/bis and shoulders/tris vs the typical chest/tris and back/bis also the amount of rest time from leg day on Tuesday and deadlifts on Thursday. Although I don't this its good to ever miss any day in a routine I leave the shoulders on Friday when my partner can't make it because I feel like that wouldn't be as missed as the other days.

    Any advice is good and I appreciate the help.

  2. #2
    Just joined M&S
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    Default

    I believe that you are doing everything right. I though also the woman, but have noticed, to pump up forearms it is necessary to use dumbbells. One time I did such trainings: fast 10-minute muscle shock workout with a dumbbells and then I add 15 minutes of training with such a thing bestadvisor.com/slide-boards to correct the inner part of the thighs. I try to focus on problem areas to save time. The meaning of the enhanced training is that it is accelerated variable exercises with different equipment. But if you do not repeat weekly trainings for the same muscles, what result will you achieve? Think about it. Good luck.

  3. #3
    Regular Poster SimonSaysROFL's Avatar
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    Default

    I personally feel like my body responds to training each muscle group more than once a week, so I use a modified version of a Push-Pull-Legs split which allows me to train each group twice. But I only do that because this is how MY body responds best.

    If he can only make it to the gym twice a week, then I'd say a full body routine would benefit him more than a split.
    "In War: Resolution. In Defeat: Defiance. In Victory: Magnanimity. In Peace: Good Will." - Winston Churchill

    A student said to his master: "You teach me fighting, but you talk about peace. How do you reconcile the two?" The master replied: "It is better to be a warrior in a garden than to be a gardener in a war."

 

 

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