4 day split

[Jamaz]

I'm currently doing a 3 day split.

Tue Legs & Shoulders
Thur Chest & Bicep
Sat Back & Tricep

I need to do a 4 day split routine but I am unsure of what to do for the fourth day. My first ideas have been to put legs on a separate day and train shoulders with upper back, like upright row and reverse fly.

Please let me know your 4 days splits, and if you can include the excercises.

Cheers

 

[gmanlax7]

m - chest
t - legs
w - off
t - shoulders
f - legs

weekend off

 

[tbone1227]

bump that - i like the same thing, gives good monthly gains:

M - Chest / Triceps
T - Back / Traps
W - Off
Th - Legs / Calves
Fri - shoulders / Biceps

weekend - off

 

[Mildot]

Monday- Chest/Triceps
Tuesday- Back/forearms
Wednesday- Off
Thursday- Off
Friday- Shoulders/Biceps
Saturday- Legs
Sunday- Off

 

[JOKER47]

Another option:

Day 1 - Chest and tri's
Day 2 - Back
Day 3 - Off
Day 4 - Shoulders
Day 5 - Legs
Day 6 - Off
Day 7 - Off


Joker

 

[Jamaz]

Cheers Joker thats the one I've gone for.

 

[JOKER47]

Cheers Joker thats the one I've gone for.

It's the one I currently use as well. Let us know how you like it.

Oops, I just realized I forgot to state I put Bi's in on Day 2. My bad.



Joker