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mikieg_99
10-12-2004, 09:05 AM
Hi guys,
Stats:
33 years old
6'4
210 lbs

Need some advice. I've come up with the following 4 day split. I'm concerned it's a bit excessive. I'm lifting moderately heavily and going for failure on the last set of each routine.

I'm starting each session with 20 mins of swimming, and 20 mins of skipping. Then I lift weights for approx 45 mins.

Saturday - Back/Biceps
* Upright Rows 8 reps x 4 sets
* lat pull downs/close grip 8 reps x 4 sets
* Back rows 8 reps x 4 sets
* Biceps free curls 8 reps x 4 sets
* Bicep conc curls 8 reps x 4 sets
* lat pull downs/wide grip Drop-sets

Sunday- Chest/Triceps
* Bench Press 8 reps x 4 sets
* d'bell incline press 8 reps x 4 sets
* Dips 8 reps x 4 sets, last to failure
* Triceps dumbells behind head 8 reps x 4 sets
* Free flys 8 reps x 4 sets
* Push-ups/ball 4xfail
* Pec flys machine drop-sets
* Triceps pull downs drop-sets

Tuesday - Legs
* Squats 12 reps x 4 sets
* Leg Extensions 12 reps x 4 sets
* Hamstring Curls 12 reps x 4 sets
* Toe Raises 12 reps x 4 sets
* Leg press 12 reps x 4 sets

Day 4 Shoulders
* Shoulder pushes 8 reps x 4 sets
* Shoulder sides 8 reps x 4 sets
* Shoulder forwards 8 reps x 4 sets
* Shoulder backs 8 reps x 4 sets
* Traps 8 reps x 4 sets
* Push-ups 4xfail (managing approx 400 in total)

I also swim for 30 mins on most of my off days, and take at least one day rest from any exercise.

What do you guys think?

Thanks in advance,
Mike

Relentless
10-12-2004, 09:50 AM
Hi mike
seems like an awful lot of volume

you also must not take much rest between sets to get all that done in 45 mins

are you bulking or cutting? doing cardio immediately postworkout may cut into your growth

mikieg_99
10-12-2004, 09:54 AM
I'm just looking to get fit and strong at the moment.

I rest no more than 60 secs between sets. Is this too short?

I do all the cardio before the work out... sometimes i might row or skip for 10 mins at the end to cool down, but taking it really easy...