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My 4Day Routine

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big_baig_pump
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2009/07/19 14:36:54 (permalink)

My 4Day Routine

I train Mondays and then Wednesdays to Fridays - so weekend and Tuesdays are rest/non training days...
 
 
Currently im doing the following routine and have been doing so for approx 3 weeks now id say...
 
Monday - Chest/Tricpes
Wednesday - Chest/Back
Thursday - Shoulders/Legs
Friday - Chest/Biceps
 
Monday i squeeze gym in before work - so get 30-40mins training in, Wed-Fri - i do 1 1/2 hours Max!
 
Why am i hitting chest 3 times a week? Well personally i think this is an area i need to focus on for a while and tbh - hitting it @ 3 times a week for last 3 weeks has already done wonders - so im going to continue. Even by Friday (3rd chest day for week) - i feel strong and can still push well on chest - my nutrition and diet are 100% there and i get good sleep, take my supplemets - so if my body can do - im gonna push it!
 
My strategy is to rotate my routine every 6-8 weeks and to concentrate on 1 particular bodypart 3 times per week - i feel this is a good routine and is working well for me - so im going to carry on!
 
Article on Arnold - http://findarticles.com/p/articles/mi_m0KFY/is_12_20/ai_98488428/?tag=content;col1 - he would hit chest 3 times a week - thats why he had one hell of a chest!!
 
Anyone else done the same or a similar routine?
 

Incase your wondering - thats not me in the Avatar - its Zack 'KING' Khan. One off the best bodybuiders out of UK in recent times. Im inspired by Zack as he has come back from knee surgery and im on road to recovery from discectomy.
#1

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    tomlet1
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    Re:My 4Day Routine 2009/07/19 15:51:02 (permalink)
    big_baig_pump

    I train Mondays and then Wednesdays to Fridays - so weekend and Tuesdays are rest/non training days...
     
     
    Currently im doing the following routine and have been doing so for approx 3 weeks now id say...
     
    Monday - Chest/Tricpes
    Wednesday - Chest/Back
    Thursday - Shoulders/Legs
    Friday - Chest/Biceps
     
    Monday i squeeze gym in before work - so get 30-40mins training in, Wed-Fri - i do 1 1/2 hours Max!
     
    Why am i hitting chest 3 times a week? Well personally i think this is an area i need to focus on for a while and tbh - hitting it @ 3 times a week for last 3 weeks has already done wonders - so im going to continue. Even by Friday (3rd chest day for week) - i feel strong and can still push well on chest - my nutrition and diet are 100% there and i get good sleep, take my supplemets - so if my body can do - im gonna push it!
     
    My strategy is to rotate my routine every 6-8 weeks and to concentrate on 1 particular bodypart 3 times per week - i feel this is a good routine and is working well for me - so im going to carry on!
     
    Article on Arnold - http://findarticles.com/p/articles/mi_m0KFY/is_12_20/ai_98488428/?tag=content;col1 - he would hit chest 3 times a week - thats why he had one hell of a chest!!
     
    Anyone else done the same or a similar routine?
     


    i think it's pointless training a bodypart 3 times a week because arnie did. you would get better growth training it once a week with maximum intensity. you grow when your not training, so if your always training a bodypart how can it grow?
    #2
    big_baig_pump
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    Re:My 4Day Routine 2009/07/19 16:17:55 (permalink)
    I think if one human can do it - whether its Arnie or Joe Bloggs from down the gym- then its possible to do. I think we need to push the boundaries and see what our bodies can do - true, rest if very important - but i have 3days off - and i belive thats enough rest time.

    Im not hitting chest with maximum intentisty on all 3 days - Wednesday is the main chest day - Monday and Friday are limited to Bench, Flys, DB incline @ 3sets of 8-10reps

    I do hear what your saying - rest is very important, but iv not yet suffered from what some people may suffer from, after "overtraining" - i still want to go to the gym and train, many people after doing a bodypart 2/3 times a week will feel that way...




    Incase your wondering - thats not me in the Avatar - its Zack 'KING' Khan. One off the best bodybuiders out of UK in recent times. Im inspired by Zack as he has come back from knee surgery and im on road to recovery from discectomy.
    #3
    micky
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    Re:My 4Day Routine 2009/07/19 21:07:31 (permalink)
    there is no black and white in bodybuilding if it works for you carry on my freind!!!
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    tomlet1
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    Re:My 4Day Routine 2009/07/19 21:27:54 (permalink)
    big_baig_pump

    I think if one human can do it - whether its Arnie or Joe Bloggs from down the gym- then its possible to do. I think we need to push the boundaries and see what our bodies can do - true, rest if very important - but i have 3days off - and i belive thats enough rest time.

    Im not hitting chest with maximum intentisty on all 3 days - Wednesday is the main chest day - Monday and Friday are limited to Bench, Flys, DB incline @ 3sets of 8-10reps

    I do hear what your saying - rest is very important, but iv not yet suffered from what some people may suffer from, after "overtraining" - i still want to go to the gym and train, many people after doing a bodypart 2/3 times a week will feel that way...


    i hear you mate, if you want to try it then go for it. 
    #5
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