Howdy - I've just started this routine this week after doing a bit of a rubbish 4 day split for the past 3 months.

I pilfered this one from Blade_79 as I remember....

I did the delt/trap day today and it seemed a bit lacking, how can I add to it to compliment whats there?
Also I'm looking for an alternative to deads on legs day as I have a very long back and i feel as though I'm going to injure myself when doing deads.
any suggestions would be appreciated.....

DAY 1 Chest/Tri
5 Min warm-up
Dumbell Flat Bench - 4 sets 6-8 reps
Weighted Dips For Chest - 4 sets 6-8 reps (last set to failure)
Incline Dumbell Fly- 4 sets 6-8 reps (last set to failure)
Skull Crushers - 3 sets 6-8 reps (or close grip bench press)
close grip bench press 3 sets 6-8 reps (last set to fail)

DAY 2 - Back/Bi
5 min warm-up
Deadlifts 4 sets 6-8 reps (last set to failure)
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Chins 3 sets 6-8 reps (last set to fail)
Barbell Bicep curl 3 sets 6-8 reps
One arm Dumbell Hammer curls 3 sets 6-8 reps



DAY 3 - Delts/traps
5 min warm-up
Seated Dumbell military press - 3 sets 6-8 reps
Lateral dumbell raises (side) 3 sets 6-8 reps (last to fail)
Barbell Shrugs 5 sets 6-8 reps


DAY 4 - Legs & Abs
5 min warm-up
Barbell Squats 4 sets 6-8 reps
Stiff Legged Dead Lifts 3 sets 6-8 reps
Calf Raises (link shows seated) 4 sets 8-10 reps (last set to fail)
hanging leg raises 4 sets 6-8 reps
Dumbell side bends 3 sets 6-8 reps

Age:33
Height: 6'
BF: 95%

My Journal - Captain Fatass returns

looks good to me I would drop the delt/traps day, and do shoulder press on chest and tri day.

Deadlifts and shoulder press will both hit the traps. bench, rows, dips and shoulder press will hit the shoulders

73.25K BW
160K Squat
102.5K Bench
220K Deadlift (3BW)

My Journal

thanks for the input - that would make sense.
The routine is so brief on the delts and traps day it's hardly worth driving to the gym.

Possibly add some forearm work on the delts/traps day with barbell wrist curls and plate pinching.

I think there is also some scope to do more abs work on that day. Hanging leg raises (tough) and db side bends (relatively easy) is not that hard a work out on the abs one day a week

On the road with JB - a progress log Rippetoe started and finished in one day

As part of my old routine I used to do hanging knee raises in every session (4 times a week) - I wouldn't mind carrying that on as going down to 1 or 2 times a week feels like slacking off - is it too much?

Like it make and agree with the changes as per Cliff_vtr.

Deads, Squats will all work the core, I wouldn't be overly concerned, maybe just include them in the abs session, poss 2 times a week it you really feel the need.

Personally again, wouldn't go with BB wrist curls, waste of time IMO, hit them hard with some decent deadlifts etc.

Plate pinching good for grip though again I'd just work on deadlifts, maybe add in these a few months down the line for some additional variation..

Good luck with it

GRIFF'S JOURNAL

deadlifts

cheers Griff - I'm a bit nervous about deads as when I've tried them I get a proper twinge in my lower mid back (ive got a long back and short legs) - Ive studied the form and tried to replicate but I'm worried I'm going to destroy my back by doing it wrong.

Anything in particular I should be doing or watching out for when attempting it?