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Thread: Help with a new 4 or 5 day routine, please!

  1. #1
    Wannabebig Member scotusch's Avatar
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    Sep 2006
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    Minneapolis, MN
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    68

    Help with a new 4 or 5 day routine, please!

    My routine had been:

    Monday: Legs
    Squats, 4-5 sets
    Calf Raises, 2 sets
    Straight leg deads, 2 sets

    Tuesday: Chest
    Flat Bench, 3-4 sets
    Incline Bench, 3 sets
    Decline Bench, 3 sets

    Wednesday: Back
    Deads, 3-4 sets
    Seated Cable Rows, 2 sets
    Pullups, 3 sets

    Thursday: Arms
    Straight Bar Curls, 2-3 sets
    Cable Curls, 2 sets
    Cable Pulldowns, 2-3 sets
    Two Handed Overheads, 3 sets

    Friday: Shoulders
    Seated DB Shoulder Press, 3 sets
    Shrugs, 3 sets
    Lateral Raises, 2 sets

    Am thinking about cutting down to 4 days, and would also like some variance, especially for my chest, but really for any of the muscle groups.

    Thanks!

  2. #2
    Wannabebig Member scotusch's Avatar
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    Sep 2006
    Location
    Minneapolis, MN
    Posts
    68
    Anyone?

  3. #3
    Senior Member Mr. D's Avatar
    Join Date
    Mar 2006
    Location
    TX
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    724
    I would drop the arm day.

    I would say for the first set of chest to 5x5, and do a 3x8. so do 5x5 incline bb press, then a 3x8 flat db press supersetted with 3x8 flys. Drop the decline work. Add your bicep exercises after the chest work.

    On your shoulder day, add your tricep exercises. I would add probably 2 sets of closed grip bench and 2 sets of skull crushers.

    Beware of overtraining your shoulder with the direct work and the indirect hitting on chest/back day.

    Actually, just look into Baby Got Back. Its a 4 day split that covers what you need.

  4. #4

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