New 4 Day Split

[perpetual_injuries]

Hi guys,

Taking my training a lot more seriously this year, some pretty hefty goals so need to work harder and be more accountable. So will randomly post things here re: my work out for any feed back people have.

Current Program, started last week.

Key: If no space between exercises it's a super set, first number is resistance (weight), second is reps, third is sets.

Rest timing is 2 days on, 1 day off, 2 days on, 2 days off.

Session 1 - Chest

Incline DB Bench 17.5 10 5

Incline DB Flys 8 10 5

Machine Flys 5 10 5

Press Ups 0 10 5

Seat Machine Bench Press 70 10 5

Swiss Ball Seated Crunch 0 12 4

Session 2 - Back

Lat Pulldown + Shrugs 100 12 4

Back Extension 5 10 4

T-Bar Row 20 12 4

Cable Row 60 12 4

Session 3 - Arms

DB Front Raise 9 12 4

DB Rear Raise 4 10 4 (Lying on an incline bench)

DB Side Raise 5 12 4

EZ Barbell Curl 30 10 4

Seated Incline Hammer Curl 10 10 4

Cable Pull Down 36 12 4

Cable Over Head Extension 36 12 4

Session 4 - Legs

Smith BB Squat 60 10 5 (below 90 degrees)

Smith BB Lunge 20 10 5

Seated Leg Curl 120 12 5

The weights aren't spectacular as I'm dropping back a little to focus on form and getting the proper muscles firing and isolating when i want them. To give you a general idea my strength levels on key lifts are.

Sumo Deadlift - 2 rep max = 135kg

Squat to 90 degrees - 6 rep max = 120kg

BB Bench - 2 rep max = 95kg

[perpetual_injuries]

Bump. Feed back would be great.

[AZIDE]

.

[perpetual_injuries]

Goals are in this thread.

viewtopic.php?f=2&t=17451&p=357194#p357194

[Terrymundo]

theres a few things that make me go :think:

here just a few tips;

1.add/swap in a pressing movement to your shoulders and arm day. they are the best for building those delts.

2. Legs needs more exercises to hit everything. Maybe some thing like this:

Smith squats

Leg press

Leg extensions

straight legged dead lift

leg curls

calves

3. chest day i personally would start with pressing movements then move on to flys to finish off. I.e

BB bench

BB incline

machine press

DB flys

Machine flys

also can you explain the pulldown+shrugs? just curious

[perpetual_injuries]

Thanks for the feedback, the program is more about getting the proper muscles isolated and firing when they should be. Will only be on this for about 4 more weeks then will switch into something more comprehensive.

The Pulldown/shrugs are a new exercise i've been given, that leave me gasping.

They're a regular wide grip pull down to failure at about 10-12 reps, at which stage rather than stopping you keep your arms straight and shrug the weight down and in with your lats. The isolation is incredible and it really pushes to failure, rather than having the failure begin with the arms.

[GreekAdonis]

Looks pretty good. As others have said, I would add more volume on leg day and shoulder presses on arms day.

Wheres the deadlifts, dips and chin ups?