How Would U Put these bodyparts together...

[doubles1]

for a 4 day a week workout how would you stacfk these bp's

chest
tris
bis
forearms
back
traps
delts
quads
hams
calfs

or can it not be done ya think?>


i was thinking

cuz this is my sched m,w,thur,fri


mon chest bis
wed quads hams forearms
thurs delts tris calfs
fri back tris

throw in abs once a week or twice

im currently 6"3 205# bf 7-8% bulking and have a couple yrs experience training

 

[b fold the truth]

Goals?

What has worked before?

What has NOT worked before?

B True

 

[doubles1]

goals are to be 215#

diet is consume everything possible
loads of protein and thats it...as i am bulking and already am lean due to nice foundation with the current cycle i am on as well

what worked be4 was the 3 day a week of
chest tris
legs shoul
back bis

now im more intense and need more as my body has adapted and i can no longer maintain bis and back on the same day for fatigue reasons...

 

[mishon1]

your old routine sounds very close to the one i do now. its the shit i works well.

 

[b fold the truth]

7-8% bodyfat and bulking on loads of protien...hmm...you need to be scarfing down loads of carbs as well as red meat, 2% milk, ice cream, chips...etc... If you only want to gain 10lbs of muscle, you are on a cycle, and very lean....then you need to gain weight in order to gain muscle.

The training routine doesn't make a difference as long as you are that lean.

B True

 

[Mr. Energy]

3 & 4 day routines

My last 3 day routine:

Mon:
Bench x 5
BB curls x 4
close grip press x 3
Wed:
Deadlifts x 2-3
BB row x 4
Shrugs x 3
Sat.
Squats x 5
Shoulder press x 4
Preacher curls x 3
dips x 3

Upper body to failure in the 8-10 rep zone.
Lower body in the 12-15 rep zone.
Work abs prior to w/o with a 10 min. treadmill warm up.
Work calfs on off days.

My new 4 day plan:
M-W-F
full body. Squats, bench, row, deadlift and shoulder press.
Sat. a little arm work.

Mr. E

 

[doubles1]

BUMP op's on the split not bs talk!!!

 

[Wizzyman]

If youre training with big compounds without straps, you probably dont need direct forearm work. I personally wouldnt do back on a day after delts coz my delts hurt too much the next day! Just do heavy compounds and eat shit loads of carbs and protein and dont stress too much about getting the right split.

 

[doubles1]

well i wanna train foreamrs due to i like the increase in size i retain from training them alone...as i have long arms and i feel this helps them out the most...