AgentOrange Posted October 6, 2007 Report Share Posted October 6, 2007 Hi guys,Ive been training for ages now using the body for life style of workouts. Which are 3 days a week consisting of upper and lower body workouts. eg:mon: upperwed: lowerfri: upperthenmon: lowerwed: upperfri:lowerand so it rotates weekly. I have had great results from these full body workouts but i have growen bored of them and am looking to get into split style workouts (like 2 muscle groups a session types)I was hoping someone could suggest me a 4 day plan for mon, tues ,wed(off), thur and fri. If i don't know any of the exercises I'll find out.cheers guysps: sets,reps weight would be much appreciated. BFL uses a pyramid style like: 12, 10, 8, 6 then drop the weight for another 12. increasing weight and droping it for the final set Quote Link to comment Share on other sites More sharing options...
haydz0r Posted October 6, 2007 Report Share Posted October 6, 2007 why do you want others to do all the work for you? there is tons of information out there about what you are wanting to do... took me less than 30 seconds to find thishttp://www.bodybuilding.com/fun/bbinfo. ... ningSplits Quote Link to comment Share on other sites More sharing options...
NZPT Posted October 7, 2007 Report Share Posted October 7, 2007 do a bit of research mate and post up what you come up with and we can then criteque it. you'll learn more that way.NZPT Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted October 7, 2007 Report Share Posted October 7, 2007 You're in luck, mate. I was just going through my old workout templates, and I found this four-day split.EDIT: Umm, yeah, just seen what NZPT's written. He's right, of course - it's much better for you to read up as much as you can, and put your own routine together. This one's pretty basic, and you might want one that targets specific weaknesses, etc.Anyway, to everyone else - feel free to critique this workout if you wish. I'm sure it's not perfect, and maybe AgentOrange can learn something from it before he creates his own.4-day split.xls Quote Link to comment Share on other sites More sharing options...
NZPT Posted October 7, 2007 Report Share Posted October 7, 2007 Looks good pseudonym, Agentorange you may want to try working larger compound movements first then finishing with smaller muscles during the workout , eg hit the chest first , bench followed by incline then get into the shoulders, presses before lat raises etc. just want to utilise big compound lifts with max intensity then work on the isolation stuff and smaller muscles later in the workout.NZPT Quote Link to comment Share on other sites More sharing options...
AgentOrange Posted October 10, 2007 Author Report Share Posted October 10, 2007 thanks to those with the positive replys much appreciated. Quote Link to comment Share on other sites More sharing options...
NZPT Posted October 10, 2007 Report Share Posted October 10, 2007 no problem, hit the gym hard bro Quote Link to comment Share on other sites More sharing options...
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