Check my new 4 day split

[Mademan118]

Alright time to change things up a bit. Here is my idea for a 4 day split:

Monday: Chest & Ab's
Incline BB Press: 3x8
Incline DB Press: 3x8
Flat BB Press: 3x6
Chest Flies: 2x10
Push Ups: 3x10
Reverse Ab Curls (think thats what its called): 3x10
Incline weighted crunches: 3x10

Tuesday: Legs
Seated Calf Raises: 3x8
Squats: 4x6
SLDL: 3x6
Rotate Front squats in Every Other Week: 3x6
Leg Curls: 2x8


Wed: Off

Thursday: Back & Ab's
Pull Ups: 3x8 (for now, increase as i can)
Deadlifts: 4x4 (every other week)
Bent over Rows: 3x8 (every other week, switching with dead lifts)
Seated Rows: 3x8
Same Ab as monday:

Friday: Shoulders, Triceps, Biceps
Seated Military Press: 3x8
Close Grip Bench Press: 3x8
Standing BB Curls: 3x10
Incline DB Curls: 3x8

I will be cutting using something similar to Builts Cutting Diet.

Supplements: Creatine, Protien, Multi, Malto, Dextrose, ETS.

Want to throw in a thermogenic, thinking about picking Thermorexin.

For cardio i usually do sprints. Ill change it up every day but it will be something like 100, 200, 300, 400, 400, 300, 200, 100 and then 2 laps jogging. I also play basketball and swim. Cardio will be done 2-3 times a week to help in fat loss.

Will link diet as soon as i make it up.

[Canadian Crippler]

Use Built's routine too.

[Vsire]

Monday: Chest & Ab's
Incline BB Press: 3x8
Incline DB Press: 3x8
Flat BB Press: 3x6
Chest Flies: 2x10
Push Ups: 3x10
Reverse Ab Curls (think thats what its called): 3x10
Incline weighted crunches: 3x10

IMO the volume is kinda higha esp. if you train with 100% intensity for all exercises.. I don't see a point doing 2 incline pressing movements since you will already be whacked from the Incline BB Press and you are simply shortchanging your incline DB press.. What I will change to is..

Incline BB/DB Press: 3 x 8 (alternate weekly)
Chest Flies: 3 x 8
Flat BB/DB Press: 2-3 sets
Another form of flye maybe some Cable Crossovers or Pec Deck: 2-3 sets

I assume you are doing the push ups as a form of burning out the muscles, personally I will ditch it since the volume is high enough, if not a few negative dips to end the workout with a solid pump..

Ab workout looks fine but do you mean decline weighted situp instead?

Tuesday: Legs
Seated Calf Raises: 3x8
Squats: 4x6
SLDL: 3x6
Rotate Front squats in Every Other Week: 3x6
Leg Curls: 2x8

LOL, your chest workout alone is just 1 set lesser compared to yoyr entire leg workout.. Maybe try this..

Standing Calve Raise: 3 x 8 (Heavy)
Seated Calve Raise: 3 x 12-15 (Medium weight)
Squat: 3 x 6
Leg Press: 3 x 8-10
Front Squat: 2 x 8-10 [optional]
SLDL: 3 x 6
Leg Curls- 3 x 8-10

Thursday: Back & Ab's
Pull Ups: 3x8 (for now, increase as i can)
Deadlifts: 4x4 (every other week)
Bent over Rows: 3x8 (every other week, switching with dead lifts)
Seated Rows: 3x8
Same Ab as monday:

Looks decent.. I will however, alternate the Rows instead and Deadlift every week.. Thus making it

Pull Ups, Barbell/Seated Row, Deadlift..

You might wanna change the Deadlift o Rack Pulls though since your legs are still gonna be recovering from Tues workout plus the stress from cardio..

Friday: Shoulders, Triceps, Biceps
Seated Military Press: 3x8
Close Grip Bench Press: 3x8
Standing BB Curls: 3x10
Incline DB Curls: 3x8

Throw in 3 sets of Side Laterals too.. Maybe also 2-3 sets of Skull Crushers. All the best!!

[Mademan118]

Thanks guys! I will throw this in Excel and get my journal started.

Canadian Crippler: How would i go about working in Built's routine? Do you mean her diet stragey or her workout? I looked at her workout and I am not really trying to increase back size just yet.