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  1. #1
    M&S Senior Member Skippysje's Avatar
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    Default Upper/lower 4 day split

    Here's my latest workout routine. Any advise, critique or pointers appreciated.

    Monday & Thursday

    Front squats 4x10
    Deadlifts 4x8
    Standing two feet calf raise 4x15
    Curl ups (goal) 4x15

    Tuesday & Friday

    Upright dips (goal) 4x15
    Chin ups (hands slightly wider than shoulder width) goal)) 4x10
    Mil press 4x12
    Bent over BB rows 4x15
    BB curls 4x12

    Each set takes on average 40-45 seconds to complete with 60-90 seconds rest.
    COMPOUND! COMPOUND! COMPOUND! ...isolation.

  2. #2
    Coming Up The Ranks plugeye's Avatar
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    Default

    instead of curls, how about db bench press?

  3. #3
    M&S Senior Member Skippysje's Avatar
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    Default

    Quote Originally Posted by plugeye View Post
    instead of curls, how about db bench press?
    What's your reasoning for that?
    COMPOUND! COMPOUND! COMPOUND! ...isolation.

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    Default

    I am new to lifting; however, I believe that you would make greater gains if you varied the exercises. That is, on Monday & Thursday, you should work the same muscle groups, but not repeat the same exercises. Likewise for Tuesday and Thursday.

    Cheers,

    No Tuk Tuk

  5. #5
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    Default

    Quote Originally Posted by Skippysje View Post
    What's your reasoning for that?
    Your biceps get plenty of exercise doing Chins and Bent-over Rows, whereas your pecs are getting very little (with the Dips) so it would be a good idea to do Bench Press.

 

 

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