4 day split

[howbig?]

Hey guys I am new to the board,and I love all the information [/B] I just joined tonite. I need a 4 day split routine. I have been lifting offand on for several years now. 5'10 240


Help
howbig?

 

[d3track]

chest/bis
quads/calves
off
back/hams
delts/tris/traps
off
off

 

[TRUEsoldier]

what do you do currently?
7 years expereince is quite a bit, so what has worked for you in the past??

Peace

 

[howbig?]

what do you do currently?
7 years expereince is quite a bit, so what has worked for you in the past??

Peace

I did not explain very well. SEVERAL years
day split
day 1/3
Chest - 5 sets-flat bench 3 sets -incline dumbell press 3 set pec deck
Bi's - 4 - sets concentrated curls 3 sets preacher curl
shoulders- 3 sets straight raises, 3 set military DB press

Day 2/4
legs - 5 sets squat, 4 sets leg extension 4 sets leg curls 4 sets
tri's- 4 sets skull crushers 4 sets tri ext with V bar
Back - 4 set wide lat pull downs 3 sets seated rows 3 sets reverse pec deck

I work my abs between most sets
bicycle, reverse crunch, hanging leg raises

what'ya think give me your input

Howbig?

 

[d3track]

your arms never get any recovery time that way
swap tris and bis

maybe this on day 1&3

day 1
chest presses, delt laterals

day 3
chest flyes, delt presses

lil less stress on the joints

 

[Synpax]

I use a 4 day cycle.
Day 1 - Chest/Tri/Forarms (flat/incline bench, db flat, incline db flies, weighted dips, lying db extension, rope pulldowns, wrist curls/reverse curls/abductions)
Day 2 - Back/Bi/Heavy Abs (deads, widegrip pullups, wide bar cable rows, back lat pulldown, db shrugs, ez curls, hammer curls, reverse preacher db curls, needsize crunches, sidebends)
Day 3 - Delts/Legs (standing db shoulder press, 4 variations on lat raises (starting in front, sides, behind, and to the rear) and front raises, squats, incline leg press, leg abbduction/adduction, leg extensions, calf raises)
Day 4 - Rest

Makes sense as the compound movements hit the days muscles,

 

[d3track]

I use a 4 day cycle.
Day 1 - Chest/Tri/Forarms (flat/incline bench, db flat, incline db flies, weighted dips, lying db extension, rope pulldowns, wrist curls/reverse curls/abductions)
Day 2 - Back/Bi/Heavy Abs (deads, widegrip pullups, wide bar cable rows, back lat pulldown, db shrugs, ez curls, hammer curls, reverse preacher db curls, needsize crunches, sidebends)
Day 3 - Delts/Legs (standing db shoulder press, 4 variations on lat raises (starting in front, sides, behind, and to the rear) and front raises, squats, incline leg press, leg abbduction/adduction, leg extensions, calf raises)
Day 4 - Rest

Makes sense as the compound movements hit the days muscles,

do you ever feel you need a 2nd rest day doing that?

 

[triplesixmaf]

mine is

mon. chest back
tuesday. legs
wed. off
thursday. shoulders traps tricepts
fri. bicepts forearms

 

[UA_Iron]

Here's my 4 day split

Tuesday: Chest and Biceps

Incline Bench Press: 1x10,8,8,6
Bench Press: 1x10,6,6
Incline DB Press: 1x10,6,6
Pec Dec Flyes: 1x10,8,8
BB Curl: 1x10,8,8,6
DB Preacher: 1x10,8,6
Hammer curls: 1x10, 8,6
sometimes incline curls

Thursday: Legs
Squat:1x10,8,8,6
Deadlifts: 1x10,8,8,6
Leg Extensions: 1x10,8,8,6
Seated Calf Raises: 1x25, 1x20, 1x18
Standing "": 1x10,8,8
Machine calf thing: 1x18, 1x15

Friday: Shoulders and Triceps
Close Grip Bench Press: 1x10,8,6,6
Weighted Dips: 1x10, 8, 6
Upright Rows: 1x10,8,8,6
DB Shoulder Press: 1x10,8,8
Skull Crushers: 1x10,8,6,6
DB Lateral Raises: 1x10,8,8
Rear Delt Machine: 1x10, 8, 8
Sometimes cable v-bar pushdowns at the end

Sunday: Back
BB Rows: 1x10,8,6,6,6
DB Rows: 1x10,8,8,6
Pulldowns: 1x10,8,8,6
Seated Cable Rows: 1x10,6,6
BB Shrugs: 1x12,10,8,8,8
SLDL: 1x10,8,8,6

rep schemes vary from how I am feeling from day to day, I might do more or less.