Guys,

As many of you will be aware, we lost a number of the older routines posted in this forum when we moved server a while back.

Thanks to the help of a number of members I have been able to track down one of my old routines and will re-post it in this thread.

'TonyStarks Generic Four Day Split Routine'

Originally posted 02/04/2002 this bodybuilding routine proved very popular.

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I have had a few people ask for help in planning a programme for them so thought it would be an idea to post something on the forum.

This is a standard routine for people who have been lifting for a while, it is not aimed at begginers. I have used my preferred split and incorporated the key exercises. It is by no means the 'perfect' routine as no such thing exists; it is however a good base to plan your own routine around.

Remember that the rep range should dictate the weight you select. Each set should be difficult to complete.


Monday - Chest/Biceps

Incline Bench Press: 1x20 (warm-up/pre-exhaust), 3x8
Incline DB Press: 3x8
Incline DB Flyes: 2x10
Flat DB Flyes: 2x10
Flat DB Bench: 3x8

Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4
Seated Incline DB Curls: 2x8
Single Arm DB Preacher Curls: 2x10


Tuesday - Quads/Hams/Calves

Barbell Squats: 1x12, 1x10, 1x8, 2x6
Leg Extension/Leg Press Supersets: 3x12/8

Stiff Legged Deadlifts: 1x12, 1x10, 3x8
Hamstring Curls: 3x8

Standing Calve Raises: 3x8/12 Dropsets


Wednesday - Rest (Light Cardio/Abs at most)


Thursday - Delts/Triceps

Military Press: 1x12, 3x8
Seated DB Press: 3x6
DB Lat Raise/Front Raise Supersets: 2x10/10

Skullcrushers: 1x12, 3x8
Rope Pressdowns: 3x8
Straight Bar Pulldowns: 2x12


Friday - Back/Traps

Deadlifts: 1x10, 1x8, 3x6
Barbbell Row: 1x10, 1x8, 1x6
Low Cable Row: 2x8
Wide Grip Pulldowns: 2x10
DB Shrugs: 1x12, 1x10, 3x8


Satuday & Sunday - Rest


Ozzy, Jack Hammer, etc please chip in with your own thoughts.

I hope this helps a few people.

I did this routine for about 4 months including my first cycle time and found it brilliant. I was going to reccomend it for a mate but it says for people that have been lifting for a while? Is this because of the volume Tony?

I'm sure it'll be fine for your pal Davey - I just happen to prefer 3 day splits for new trainees. This routine includes isolation work and I prefer newbies to stick to compound exercises.

Glad you enjoyed the routine mate.

I tried this routine in the past.

I liked it.

I had to modify the chest routine though, it seemed like a mammoth routine for the chest.

Tony, I think you had T-Bar rows in it as well... I may be mistaken.

quote:

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Originally posted by DaveH

I tried this routine in the past.

I liked it.

I had to modify the chest routine though, it seemed like a mammoth routine for the chest.

Tony, I think you had T-Bar rows in it as well... I may be mistaken.

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LOL-the chest routine seems excessive??!

Iam starting this routine tonight. Iam also going to start a journal sometime this week so i'll keep you posted how iam doing with this.

The Right will take you round the block, but the Jab will take you round the world.

Bumping this old thread due to some email requests. This routine is donkeys' years old now but proved popular at the time!

it says Leg Extension/Leg Press Supersets3x8/12.
does that mean its 6 sets in total 3 of each??

i like the rountine
is this for mass or for cuting?
im about to get on a cycle and i think this 4 day split is a good idea!!!

I did this routine for about 6 months 4 years ago. Its fantastic!!! Going to reintroduce it back into my schedule, cant wait!!!

ORIGINAL: CLIFFORD2K1

it says Leg Extension/Leg Press Supersets3x8/12.
does that mean its 6 sets in total 3 of each??

yes mate, 3 sets of each with no rest between them .

journal http://www.muscletalk.co.uk/m_1219780/mpage_1/key_/tm.htm

ORIGINAL: lilman318

i like the rountine
is this for mass or for cuting?
im about to get on a cycle and i think this 4 day split is a good idea!!!

to grow like a weed,

journal http://www.muscletalk.co.uk/m_1219780/mpage_1/key_/tm.htm

/edit

Showed this routine to the instructor at my local gym and his exact words were "This is an excellent routine" He even said as I'm coming to the gym during non peak times for the next few months he's going to do this with me.

Nice one TS, will let you know how I'm going with this in 8 weeks...

/edit

I was doing this routine for 3 months and by then of it was very pleased with the out come, was going to do GVT after my week off (which is now) but might go back to this! Or do GVT for 6 weeks then back to this?

this is my 2nd week and it's a damn killer!

anyone think they over trained using this?

if you like films then join - http://www.fizikz.com/

Nope PH. Currently in my 6th week and loving the DOMS.

I particularly like the way each muscle group is structured. It seems like the first exercise of each group is the daddy, it will be the growth exercise, then the next couple seem to be doing the job of exhausting the muscle, well that's what it feels like to me anyway.

Eg:

Barbell Squats: 1x12, 1x10, 1x8, 2x6
Leg Extension/Leg Press Supersets: 3x12/8

By the time I've finished the squats, I'm absolutely shattered and the leg work just feels like it's exhausting the muscle.

Same with this:

Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4
Seated Incline DB Curls: 2x8
Single Arm DB Preacher Curls: 2x10

By the time I've done the barbell curls, my 1x4 weight is more then double my 1x12 weight and my arms are lifeless pieces of jelly. Doing the inclines and single arm preachers just feels like it's exhausting the full range of the muscle.

Not sure if that's how the program was intended however thats how it feels and the gains I'm making with this are out of this world.

"If Pacman had affected us as kids we'd be running around in dark rooms, munching pills and listening to repetitive music." - Marcus Brigstocke.

Journal

Glad you're all enjoying the routine - was very popular a few years back and most reported good gains at the time.

I found the 3rd week muche easier andthe DOMS arre great!

demure, do you increase the weights as the sets go up on EVERY lift in this routine?

if you like films then join - http://www.fizikz.com/