4 day's a week routine, need help...

[arnoldk]

Need to come up w/ a good 4 day routine. I just had to cut back a day I could train, no more 5 days a week. Would like some help restructuring a good routine. Thanks.

 

[Fatty4You]

This 4 day routine works pretty well for me, except for triceps:

monday [quads/calves]
- warm up leg ext.
- squats
- lunges
- leg ext.
- standing calve raises

tuesday [chest/biceps]
- incline barbell
- peck deck machine
- flat barbell press
- alt dumbbell curls
- single arm preahcer curls
- barbell curls

thursday [tris / back]
- skull crushes on eZbar
- v-bar push downs
- kick backs
- low row
- lat pull
- bent over row

Friday[hams / shoulders / calves]
- front military press
- rear delts on peck deck
- lateral raises [but not now - elbow is messed up]
- lying ham curls
- stiff leg dead lifts
- seated calves raises

Of course, the order of the exercises changes occassionally, and switching from barbell to dumbbell every now and then. And sometime choosing whole new exercises.

So far this has worked very well for me, and i LOVE having the weekends off... even when i am afraid i am getting smaller. Good luck, hope this helped you design yours at all.

-Fatty

 

[DrBones]

Heres the routine I've been following recently... I've been noticing my strength has been going up in just about everything, and i usually toss 20 min of very low intesnity cardio at the end... that is optional....

Mon - back
Conventional Deadlifts 2-3 sets of 5
Rack Deadlifts (bar Just below the knee)2-3 sets of 5
Wide Grip Chins 3 sets
Bent over rows 3 sets of 8
Seated pully rows 2 sets

Tues - Chest
Incline Barbell Bench 3-4 sets of 5-8
Flat Barbell Bench (dumbell if preferred) 2-3 sets of 8
Incline flyes 2 sets of 8-10
Dumbell Pullovers 2 sets of 8-10

Wed - Off
(you can toss some abs in here if you want)

Thursday - Shoulders and arms
Military Press 3-4 sets of 5-8
Side Laterals 2 sets of 10 Each arm
Standing barbell curls 3 sets of 5-6
Close grip Bench press PL style 3 sets of 6-8
Close grip chin ups 3 sets
Skullcrushers 3 sets 6-8 reps
Preacher curls 2-3 sets of 8-12 reps, super slow up and down

Friday - Legs
Squats (ass to floor) 5 sets of 5
Either SLDL or Hamstring curls 3 sets of 8
Leg extensions 2x10
Seated Calf raises 2x12
Donkey Calf raises 2x12

Hope that helps!
Thanks

 

[zackdarnell]

This 4 day routine works pretty well for me, except for triceps:

monday [quads/calves]
- warm up leg ext.
- squats
- lunges
- leg ext.
- standing calve raises

tuesday [chest/biceps]
- incline barbell
- peck deck machine
- flat barbell press
- alt dumbbell curls
- single arm preahcer curls
- barbell curls

thursday [tris / back]
- skull crushes on eZbar
- v-bar push downs
- kick backs
- low row
- lat pull
- bent over row

Friday[hams / shoulders / calves]
- front military press
- rear delts on peck deck
- lateral raises [but not now - elbow is messed up]
- lying ham curls
- stiff leg dead lifts
- seated calves raises

Of course, the order of the exercises changes occassionally, and switching from barbell to dumbbell every now and then. And sometime choosing whole new exercises.

So far this has worked very well for me, and i LOVE having the weekends off... even when i am afraid i am getting smaller. Good luck, hope this helped you design yours at all.

-Fatty

Where are the deadlifts?!

 

[b fold the truth]

http://www.elitefitnesssystems.com/documents/9week-training-program.htm

B True