4 Days a Week

Does anyone have a good routine for a 4 day a week routine???? Monday - Thursday.
Max OT only provides for 5 days a week.
I know i should be doing 5 days a week, but i can only fit 4 days a week in at the moment.
Focusing on Bulking at the moment, so, no cardio.
Just muscle mass...

I currently have a training routine in place, but i just want to see some other points of view...

I do shoulders, tri's and chest on mondays; lats, biceps, fore arms and back on wednesdays; abs on thursdays and legs on fridays so that can easily fit into a four day training week. You just have to shift it from Monday to thursday

Do you have an email address Mr_SA ?

Yes i do, but will remove it after you have emailed me

remove it, I've got it.
I'll email you shortly.

2 x emails sent

Let me know if you have any questions.

WOW Extreme, Thanks VERY much for that, EXACTLY what i was looking for...
Do you follow that routine?

Many Thanks Again!

Mr_SA wrote:

WOW Extreme, Thanks VERY much for that, EXACTLY what i was looking for...
Do you follow that routine?

Many Thanks Again!

I'm currently following the 7 - 11 workout (finish tomorrow)

I think i am going to go with the second email you sent me (4 day split (per phy))
I basically do the same current routine, but in a different order...

At The moment:
Monday : Legs
Tuesday : Shoulders & abs
Wednesday : Chest and Tri's
Thursday : Back and Bi's

Should i change this?

Thanks

90% of the time I do legs on a Monday but you can change it if you want.
If you want a good leg workout do the leg workout on the 7-11 program, the next day you'll walk very slowly

Mr_SA

Here is a 4 day training routine, follow this link

www.freedomfly.net/workouts/workout2.htm

iceT wrote:

Mr_SA

Here is a 4 day training routine, follow this link

www.freedomfly.net/workouts/workout2.htm

IceT, have you tried this program ?

It's like an avg of 40 sets per day and that's after 45-60 min cardio.
Even if a person dropped the cardio, it would still be a long program.

Extreme i have, i cut out the cardio but had to extend it to 5days because of time so didnt really end up being a four day program. I suppose if you have the time you can do it or start work really late.

If you changed it to a 5 day workout without the cardio, then thats managable but can you imagine 45-60min cardio followed by 40 sets of heavy weights which will probably take 90mins.
That's 2hrs 30min training, way too much training for me.
I can manage around 30sets max then mentally it's enough.

why on earth would anyone do cardio before a work out? the point of weight training is to do damage to the muscle by pushing it to failure....so why would u want to exhaust the fuck out of yourself and then when u are so drained of energy then try and push heavy weights? u are never gonna push that muscle to failure more likely exhaustion...my opinion is a.) either split your routine up and do cardio one session, weights in another session like 8 hours after the cardio. or b.) do your weights,push to failure,then do 20-30mins cardio when muscle glycogen reserves are depleated allowing the body to tap into body fat for energy...

and also this doing 4 sets per day? jeeees common guys, stimulate till failure,so 4 sets per exercise 3 exercise per muslce. chris aceto who used to be jay cutlers trainer(and took cutler to the olympia) recons main muscle groups get 3 exercise 3 sets each and muscles like bi's and tri's 2 exercises 3 sets each.. if u are able to do 20sets per muscle group then its obvious u are not training to absolute failure with the previous exercises...

mr_sa

i would go for something like this.

Chest + bi's monday.
back + abs + calves on tuesday
quads and hamstrings on wednesday
shoulders and tri's thursday. try that out see if it works.

Thanks very much for all the input...

@DJ: Chest and bi's??? normally its chest and Tri's?!?!
Doesnt Quads (legs) go with calves?

I did get a good work out plan from Extreme

well i like doing back on its own,so i usually do it with chest so that i use my tri's for chest and then my bi's are not exhausted so i can do a decent bicep work out...

u can split it up dude

Dorian Yates had a four day split and he didn't do too bad. And the splits was like DJ suggested.

For a change now and then try doing your chest and biceps together and your back and tri's, if you do heavy back then your fore-arms will be tired by the time you want to do biceps. After almost 11years of training I found this to be the best for me.