Comment on this 4 day split routine please

Monday
Chest/Triceps

db bench press
db overhead extensions
db fly's
dips
cable crosses
rope triceps extensions

Tuesday
Back/Biceps

bent rows
db curls
cable rows
hammer curls
lower back extensions
bb curls
lat pull downs


Thursday
Shoulders/Forearms

shrugs
palms up curls
palms down curls
military press
upright cable row


Friday
Legs

leg press
calf press
squat
dead lift
leg extensions
leg curls


Thanks...

Faultyboy wrote:

Monday
Chest/Triceps

db bench press
db overhead extensions
db fly's
dips
cable crosses
rope triceps extensions

Tuesday
Back/Biceps

bent rows
db curls
cable rows
hammer curls
lower back extensions
bb curls
lat pull downs


Thursday
Shoulders/Forearms

shrugs
palms up curls
palms down curls
military press
upright cable row


Friday
Legs

leg press
calf press
squat
dead lift
leg extensions
leg curls


Thanks...

I tend to think that you need to do back and legs on its own. If I do a four day split I use, Day1: Back, Day2: Chest, biceps and fore arms, Day3: Legs, Day4: Shoulders, traps and triceps.

If you do biceps after back you won't be able to put in 100% as your energy would have been used during back.

Dorian Yates is the grand daddy of the 4 day split so do yourself a favour and read up on his training methodology.

Faultyboy, my 4 day slit is actually exactly the same, some excises differ, but the muscle groups are exactly the same.

Admin, How are you finding your routine? How long have you been training with it?

Thx

Thx Vega5, will look into his work......

Faultyboy wrote:

Monday
Chest/Triceps

db bench press
db overhead extensions
db fly's
dips
cable crosses
rope triceps extensions

Tuesday
Back/Biceps

bent rows
db curls
cable rows
hammer curls
lower back extensions
bb curls
lat pull downs


Thursday
Shoulders/Forearms

shrugs
palms up curls
palms down curls
military press
upright cable row


Friday
Legs

leg press
calf press
squat
dead lift
leg extensions
leg curls


Thanks...

depends on what you trying to achieveB)

Hey man...

Cool routine..There is 2 things I'll change. This is just my personal opinion.
I'll start one group and finish it, then start with the next. I see it as, the bloodflow will stay in the trained area for longer and when your done with the first area move on to the next, I believe this will increase growth. That's just my personal opinion. Another thing is, for example. When you're training chest and triceps. If you mix the two, 1 chest excersie - 1 tricep excersice, you won't be able to really put all-in on your chest. Try do presses for example. Bench, incline, decline. This will put alot of strain on your triceps. When you start training triceps you can really exaust them, which will help getting them bigger...

Thank man!
Cherio