4 day split query

[tomo1234]

Hi Guys & Girls

I have been training for 2 years now working with different splits etc. Have been working on a 4 day spilt for the past 6 month, changed down from 5 day and had better results. Main goal is to add mass. Have been eating 3500 cals daily with protein,carbs,fat split 60/20/20. Weighing is 80-84kg.

Current split looks like this.

Monday - Legs

Squats

Lunges

leg curl

leg extension

calves

Tuesday - Chest / Tri

Incline DB Press

Flat DB Press

Incline BB Press

Flat DB Press

Cable crossovers

DB Pullovers

Tri Pulldowns

Single Arm Pull Downs

Wed - Rest

Thursday - Back / Bi

Pull Ups

Deadlifts

Row Machine

Lat Pull Down

BB Curl

Hammer Curls

Friday - Shoulders

Seated Shoulder DB Press

Seated Smith Machine Press

Seated Smith Machine Military Press

Front Raises

Side Raises

Reverse Fly

I'm really looking for any advice on things to add / remove etc.

All comments and opinions welcome.

Tom

[Pseudonym]

Looks pretty damn good to me. :nod:

Here are my thoughts:

- You only have one exercise directly hitting hamstrings. Consider add stiff-legged deadlifts into your leg day.

- You're doing a lot of chest work, and duplicating the movement with both DB and BB flat/incline presses. I'd do DB flat and BB incline one week, then BB flat and DB incline the next.

- Same with your shoulder presses. I'd drop one of the smith machine presses.

- No abs? Add them into shoulder day, and go heavy.

[tomo1234]

Hi Pseudonym

Thanks for the comments.

Will get back into the straight leg dead-lifts to get hitting those hammies.

Have been thinking there is a lot over overlap on my chest days. Will give your suggestion a go next week. I'm sure it will let me go heavier with less sets.

Forgot to put ab work in there. I hit abs most days when time permits after a full workout. Cable pull downs and ab machine. Low reps lots of weight.

Regarding diet I seem to run well on high protein and carb intake early morning before hitting the gym at 11:30. Any other tips. Maybe some extra good fats etc?