Posted at June 28, 2013, 8:23 pm:
hey, i was just wondering whether or not this is a good 4-day split routine
Monday- Back, biceps, forearms
Bent over barbell rows- 4 sets (6-12 reps)
Deadlifts- 4 sets (6-12 reps)
Barbell Curls- 3 sets (6-12 reps)
Dumbell Wrist curls- 3 sets (8-12 reps)
Dumbell reverse wrist curls- 3 sets (8-12 reps)
Incline dumbell curl- 2 sets (12, 10)
Concentration curls- 2 sets (8, 8)
Tuesday- Delts, traps, abs
Standing military press - 3 sets (8-12 reps)
Arnold press- 2 sets (8-12 reps)
Dumbell/Barbell shrugs- 4 sets (6-12 reps)
Standing dumbell side laterals- 3 sets (8-12 reps)
Crunches- 4 sets (25, 25, 20, 20)
Thursday- Chest, Triceps, Hamstrings
Bench press (flat)- 4 sets (10, 8, 8, 6)
Incline dumbell press - 3 sets (8-12)
Lying leg curls- 4 sets (6-12 reps)
Overhead dumbell extension- 3 sets (6-12)
Dips (bent over, for lower chest)- 3 sets (8-12)
Saturday- Thighs, abs, calves
Squats- 4 sets (10, 8, 8, 6)
Leg extensions 3 sets (8-12)
Reverse crunches- 25, 25, 20, 20
seated/standing calf raises- 4 sets (6-12)
Original of the message was taken from http://forum.bodybuilding.com/
Replies:also, im not a complete beginner at weighlifting as i have been doing ...
well as you probably should know always try to train your weakest body...
uhh.
well i'm F*CKING sorry, but i don't believe that just any body can gro...
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This a good routine.Thx for your help
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