bench 3 sets
incline bench 2 sets
flys 2 sets
deadlift 3 sets
bb row 2 sets
uprite rows 2 sets
shrugs 2 sets
hitt or other cardio day
bb curl 3 sets
hammer curl 2 sets
forearm curl 2 sets
rev forearm curl 2 sets
hitt or other cardo day
shoulder press 3 sets
lat raise 2 sets
rear lat raise 2 sets
close hand bench 3 sets
dips 2 sets
skullcrusher 2 sets
squat 3 sets
leg ext 2 sets
leg curl 2 sets
standing calf raise 3 sets
single standing calf raise 2 sets
a 4 day split w/ a chest/back combo day will never qualify as good in my humble opinion.
Chest and back are 2 of your largest muscle groups and should be treated accordingly. But of course there are plenty that would disagree...
Last edited by geoffgarcia; 05-19-2004 at 08:08 PM.
plenty of people put chest and back on same day
I've tried doing chest/back, it isn't that hard depending on what you do and how many sets. I perfer to seperate them now though.
My brother and I were brutal. I once chased him around the house with a spoon that I put on the burner. I burned that little pricks leg. -sharkall2003
Then I saw a little african boy sleeping, and I thought...that is little Okeke. he is tired from herding all the goats and the big goat got away today - Rock
it that big enough of a deal that i should change mine or just leve it?
I wouldn't consider a routine that has a day for biceps and forearms 'the best ever'.
Put back on that day, move shoulders and triceps to the chest day, perhaps.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
also add chins to back day....if you can't do them then do negatives
Name: Addison , Height: 6'0"
Weight: 173 lbs, Location: Toronto
Bodyfat: 8.4%, Age: 18
Bench: 205lb x 2
Squat: 275lb x 4
Deadlift: 305lb x 1
Chins: 20 pronated, 5 w/ 50lb db
As of 5/03/2005
My Pic Thread
Theres nothing wrong with doing chest and back on the same day but it is silly to have a day devoted to biceps and forearms. I would combine back with biceps and forearms or do biceps and forearms with shoulders and triceps.
what are negative chin ups?
i have a day dedicated to biceps and forearms only, and it works for me. But, i do more biceps than you have listed. try to add another exercise maybe, unless your bi's feel completely swollen after doing just those two exercises. as far as chest/back do whatever feel right, everyone is different.
Pullups = upper body squat. Do them.
Doesn't mean that's the best way to train though.Originally Posted by bigmalone
When you do your chest/back day, do you complete your chest workout then complete your back workout? Looks like you do. I found that if I work chest and back together, I get better results if I do a chest exercise, then a back, then a chest, then a back, etc until I'm done. Gives your chest a bit of a rest while you work back then you can hit your next chest exercise with some heavy weight. If I do it this way, I can do the same weight for my chest and back combo days as I can if I do them on their own days.
Plenty of people have plenty of things, like buttholes but does that mean they don't stink? :POriginally Posted by bigmalone