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Thread: 4 day split -vs- my 3 day split

  1. #1
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    4 day split -vs- my 3 day split

    I, like Girn, have a 3-day-split. I'm wondering if this is okay, because I heard some of you guys talking about how sometimes people with 3-day-splits overwork themselves and don't gain very much.

    Should I move to 4-day-split?

    Here's my current schedule:

    --------------------------------------------------------------------------
    Monday (Chest, Tri, Bi)

    Bench Press (3 x 8-10)
    Peck Deck (3 x 8)
    Dips (3 x 6)
    Tricep Pushdown (3 x 8-10)
    Bicep Curls (3 x 8-10)
    Hammer Curls (3 x 8-10)

    Daily:
    Pushups (4 x 15)
    Sit-ups (4 x 15)

    Tuesday (Running, Back, Traps, Delts)

    Run 1-2 miles
    Lat Pulldown (3 x 8-10)
    Back Rows (3 x 8)
    Shoulder Shrugs (3 x 8-10)
    Military Press (3 x 8)
    Deltoid Raises (3 x 8-10)

    Daily:
    Pushups (4 x 15)
    Sit-ups (4 x 15)

    Wednesday (Legs, Abs)

    Leg Press (3 x 10)
    Calf Raises (3 x 10)
    Hamstring Curls (3 x 10)
    Sit-ups (3 x 12, on a bench @ an angle)

    Daily:
    Pushups (4 x 15)
    Sit-ups (4 x 15)

    Thursday (Running, Chest, Tri, Bi)

    Run 1-2 miles
    Bench Press (3 x 8-10)
    Peck Deck (3 x 8)
    Dips (3 x 6)
    Tricep Pushdown (3 x 8-10)
    Bicep Curls (3 x 8-10)
    Hammer Curls (3 x 8-10)

    Daily:
    Pushups (4 x 15)
    Sit-ups (4 x 15)

    Friday (Back, Traps, Delts)

    Lat Pulldown (3 x 8-10)
    Back Rows (3 x 8)
    Shoulder Shrugs (3 x 8-10)
    Military Press (3 x 8)
    Deltoid Raises (3 x 8-10)

    Daily:
    Pushups (4 x 15)
    Sit-ups (4 x 15)

    Saturday (Running)

    Run 1-2 miles

    Daily:
    Pushups (4 x 15)
    Sit-ups (4 x 15)

    Sunday: Rest
    --------------------------------------------------------------------------

    It's pretty much a 3-day split with Saturday taking it kind of easy (not doing legwork on the machines).

    If I wanted to, I could slow things down a little and create a 4-day split. What do you guys think?
    Last edited by fixationdarknes; 09-21-2004 at 05:56 PM.

  2. #2
    eek... it's lil' Fixation! fixationdarknes's Avatar
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