4 day split 2 times a day

[MrTyro]

So i'm playing around with the idea of doing this kinda split when i'm cycling since Test levels won't be a problem. What do you guys think? This is a fast write up witch exercises i like. Please critique

Day 1

Chest&Shoulders:

am:

bench press 4 sets
incline dumbell press 3 sets
decline bench press 3 sets
flyes 3 sets
pec dec 3 sets

pm:

military press 4 sets
overhead dumbell press 3 sets
lateral raise 3 sets
shrugs 3 sets
dips 4 sets

Day 2

Back:

am:

bent over rows 4 sets
pulls ups 5 sets
machine rows 3 sets
deadlift 3 sets

pm:

one arm rows 3 sets
lat pulldown 3 sets
upright rows 3 sets
deadlift machine 3 sets

Day 3: off

Day 4

Legs:

am:

squats 5 sets
Stiff Leg Deadlift 3 sets
calves press 3 sets
abs 3 sets

pm:

Lunges 3 sets
Leg Press 3 sets
Good mornings 3 sets
abs |3 sets

Day 5

Arms:

am:

dips 5 sets
Barbell curl 3 sets
preacher curls 3 sets
hammer curls 2 sets
reverse curls 2 sets

pm:

pull ups 5 sets
french press 3 sets
Skull chrushers 3 sets
tricep pulldown 3 sets

 

[stevesmi]

30 minutes in the am and 30 minutes in the pm splitting up your workout than doing an hour all at once makes more sense for several reasons.

1. you will get your hormones activated twice intead of once
2. you can give your muscles a chance to restore glycogen levels then hammer them again the same day without overtraining
3. you get your heart rate up twice in a day instead of all at once.

try it just don't kill yourself on both workouts. make sure you are conditioned going into it.

PLJ our transformation contest winner worked out twice a day.. i really wish i was rich enough to just focus on doing nothing but working out and eating all day.. maybe one day!

 

[MrTyro]

30 minutes in the am and 30 minutes in the pm splitting up your workout than doing an hour all at once makes more sense for several reasons.

1. you will get your hormones activated twice intead of once
2. you can give your muscles a chance to restore glycogen levels then hammer them again the same day without overtraining
3. you get your heart rate up twice in a day instead of all at once.

try it just don't kill yourself on both workouts. make sure you are conditioned going into it.

PLJ our transformation contest winner worked out twice a day.. i really wish i was rich enough to just focus on doing nothing but working out and eating all day.. maybe one day!

Cool! then ill give it a try, just not sure about how i should split my workout. Did he lift everyday? Can you link/post up his split if you have it?
Thanks brah!

 

[redheat7]

Would be interesting if Steve can post up some workout routine. Pls....

 

[stevesmi]

in my sig i have a simple blueprint for a 3 day split.. just split up your workouts into 2 for the same day. that will work. your muscles will have restored glycogen levels by the second workout so you can hit the same muscles again.

 

[MrTyro]

Thanks, for best results would you suggest the push/pull/legs 3 days on a row then one day off and 3 days on a again. or should i do eod push/pull/legs/arms? Can't wait, starting ampm split on monday. a friend of mine trains am/pm everyday he's yieled some great results!

 

[MrTyro]

Gonna try this out:

Day 1&5: Back&Biceps
am

Pull ups 5x12
Deadlift 3 x
Barbell row 5x12
Upright Rows/Shrugs 5x12

pm

Lat Pulldown 5x12
Rows 5x12
Bicep Curl 5x12
Preacher Curl 5x12
Hammer Curl 5x12
Abs

Day2&6: Chest,Shoulders&Triceps
am

Bench Press 5x12
Incline Press 5x12
Flyes 5x12
Dips 5x12

pm

Military Press 5x12
Lateral Raise 5x12
Push Ups Max
Tricep Pulldown 5x12

Day 3&7: Legs

Squats 5x5
Lunges 5x12
STLDL 5x12
Calf Raise 5x12

Can't wait!