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Critique my 4 day split.

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lifter17
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2004/01/30 00:19:26 (permalink)
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Critique my 4 day split.

Mondays (Back/Biceps)
Bent Over DB Rows 3 x 4-6 on each arm
Front Lateral Cable Pulldowns 3 x 4-6
Bicep DB Curls 3 x 4-6 on each arm
Bicep EZ bar Curls 3 x 4-6

Tuesdays (Chest/Triceps)
Flat Bench Press 3 x 4-6
Close Grip Bench Press 3 x 4-6
Tricep Rope Pushdowns 3 x 4-6
Parallel Bar Dips 3 x Failure

Thursdays (Shoulders/Traps)
Military Press 3 x 4-6
Lateral DB Raises 3 x 4-6
Barbell Trapezius Shrugs 3 x 4-6

Fridays (Legs/Abdomen)
Barbell Leg Squats 3 x 4-6
Machine Leg Extensions 3 x 4-6
Machine Abdomen Crunches 3 x 4-6
#1

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    DerMalePhonkMann
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    RE: Critique my 4 day split. 2004/01/30 10:08:04 (permalink)
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    quote:
    Mondays (Back/Biceps)
    Bent Over DB Rows 3 x 4-6 on each arm
    Front Lateral Cable Pulldowns 3 x 4-6
    Bicep DB Curls 3 x 4-6 on each arm
    Bicep EZ bar Curls 3 x 4-6

    Where are the deadlifts?

    Chins instead of pulldowns.
    quote:
    Tuesdays (Chest/Triceps)
    Flat Bench Press 3 x 4-6
    Close Grip Bench Press 3 x 4-6
    Tricep Rope Pushdowns 3 x 4-6
    Parallel Bar Dips 3 x Failure

    Are the dips done wide for the chest? If so, move them to second. Replace the pushdowns with skullcrushers.
    quote:
    Thursdays (Shoulders/Traps)
    Military Press 3 x 4-6
    Lateral DB Raises 3 x 4-6
    Barbell Trapezius Shrugs 3 x 4-6

    To be honest, I think your better off just doing 5x5 of military press and doing it on chest/tricep day.
    quote:
    Fridays (Legs/Abdomen)
    Barbell Leg Squats 3 x 4-6
    Machine Leg Extensions 3 x 4-6
    Machine Abdomen Crunches 3 x 4-6

    So stiff-leg deadlifts instead of leg extensions.
    #2
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