SYNTHETEK INDUSTRIES
Syntherol, Syntheselen, B-12, Vasodilators, Fat Burners, Whey Isolate, Unique products
Sponsored by: Discount Supplements - For an extra 6% off Absolutely Everything - use code: SEPT6

4 Day Split with Light Cardio?

Author
ThunderasCherub
New Member
  • Total Posts : 20
  • Reward points: 3280
  • Joined: 2006/03/15 06:44:55
  • Location: Miami Lakes, Florida
  • Status: offline
2006/07/10 20:25:47 (permalink)

4 Day Split with Light Cardio?

I have brought my cardio up from crap to jogging 3 miles with the couch to 5k plan in about 2 months. Now Im happy with my Cardio.. I want to add alot of Bulk. I seem to have problems with Water Retention and jumping 10+ pounds back and forth So I am not concerned about my Actual Weight and Decied to go forth with what i really want to do and thats add alot of Mass! (while keeping my cardio in check)

I Have access to only Dumbbells and Barbells with a basic Weight bench without a leg curl. So I decided to research alot of the Splits and Exercises and there are Sooo Many its Mind Boggling.. so with that Info and my lack of anything other then free weights I need yours guys help in telling me what i should change here and there. To get the most benifit and build the Most Mass. Thank you in advance!

Monday - Light Jogging/Rest

Tuesday- Chest/Biceps/Wrist

Incline Bench Press: 3x10
Incline DB Press: 3x8
Incline DB Flyes: 2x10
Flat DB Flyes: 2x10
Flat DB Bench: 3x8
Barbell Curls: 3x10
Hammer Curls: 2x8
Concentration Curls: 2x10
Reverse Wrist Curls: 3x10
Wrist Curls: 3x10

Wednesday - Legs/Abs

Barbell Squats: 3x10
Stiff Legged Deadlifts: 3x10
Lunges: 3x8
Standing Barbbell Calve Raises: 3x12
Crunches 3x12
Dumbbell Side Bend 3x10
Broomstick Twists 1x10000000 (These things to easy?)

Thursday - Light Jogging/Rest

Thursday - Shoulders/Triceps

Dumbbell Press: 3x10
Lateral Raises: 3x6
Bent Over Lateral Raises: 3x8
Dumbbell Triceps Extensions: 3x10
Seated Dumbbell Triceps Extensions: 3x10
Triceps Kickbacks: 3x10
Triceps Dips: 2x10

Friday - Back

Deadlifts: 3x8
Upright Row: 3x8
Bent Rows: 2x10
Barbell Shrugs: 3x10

Saturday - Light Jogging/Rest

Sunday - Just Rest

Yes, Im a noob! Thank You! Thundercats Hoooo!!!!
#1

1 Reply Related Threads

    newbie!
    New Member
    • Total Posts : 78
    • Reward points: 1714
    • Joined: 2006/04/13 17:45:30
    • Location: UK
    • Status: offline
    RE: 4 Day Split with Light Cardio? 2006/07/11 00:27:49 (permalink)
    Alright mate!

    Looks like you're doing WAY too much!!

    How much weight do you have (i mean, can you load the bar so you can lift heavy?) ??

    To add bulk you should lift heavy, concentrating mainly on compound lifts, and keep reps low(ish)....


    Monday - Light Jogging/Rest

    Tuesday- Chest/Biceps/Wrist
    -Bench
    -Incline bench
    -Bicep curls

    Wednesday - Legs/Abs
    -Squats
    -Lunges
    -Calves
    -Ab work

    Thursday - Light Jogging/Rest

    Thursday - Shoulders/Triceps
    -Dumbell press
    -Lateral/side raises
    -Skull-crushers

    Friday - Back
    -Deads
    -One arm row
    -Reverse flyes

    Saturday - Light Jogging/Rest

    Sunday - Just Rest



    .....just an idea/suggestion!
    #2
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5