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Some advice 4 day Split

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Skid
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2005/08/01 09:29:44 (permalink)
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Some advice 4 day Split

Ho there im pretty new to this i been training about a month / 3 weeks now.. I do shft work and normally work out on my 4 days off in a row i was just wondering tho if doing so much in 4 days would hamper my progress in the long run here is my routine ( Basically cashmans beginners routine )..

1st day Chest / Triceps
2nd day Back / Biceps
3rd day Shoulders / Traps
4th day Legs / Calves / Abs

I have to squeeze it in on my 4 days off as i do 12 hour shifts so going after or before work is a no go..

Thanks in advance
#1

6 Replies Related Threads

    Stone
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    RE: Some advice 4 day Split 2005/08/01 09:33:47 (permalink)
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    that seems to be a good split mate! just ashame you have to do these in a row. i would really recommend having a day off in between days 2 and 3 to be honest.

    you need some time to recover and rest for growth.

    Hazard a touch of narcissism without shame.
    There is no room for junk food in any diet whatsoever, leave the junk in the bin.
    #2
    Skid
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    RE: Some advice 4 day Split 2005/08/01 09:42:20 (permalink)
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    1st day Chest / Triceps
    2nd day Back / Biceps
    3rd day Legs / Calves / Abs
    4th day Shoulders / Traps

    I put the 4th and 3rd days the wrong way round by mistake, i would like to have a day off but its just not possible i have a day off between my upper body when i do my legs would this help a little bit..?
    #3
    Gunit
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    RE: Some advice 4 day Split 2005/08/01 09:52:52 (permalink)
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    not sure which is better to tbh coz legs right after back isnt ideal either, i think you will have to give both a shot and see how you go, or alternate it each week so the same muscle groups arent getting hammered each week

    "Beer is proof that God loves us and wants us to be happy."
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    #4
    Skid
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    RE: Some advice 4 day Split 2005/08/01 09:58:00 (permalink)
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    Would a 3 day split maybe be better ? If so any advice on a good 3 day routine..
    #5
    Gunit
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    RE: Some advice 4 day Split 2005/08/01 10:04:04 (permalink)
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    This is one by AW i think that i like and am doing a variation of now. I have added an exercise here and there but as it stands below its a good 3 day split imo.
    I was gona make my own from scratch but saw this and it saved me the bother!

    DAY 1 (back/biceps)
    Deadlift 4x6
    Chins 4x6
    BO rows 4x6
    BB curl 4x8

    DAY 2 (chest/shoulders/triceps)
    Dips or flat bench 4x6
    Inc DB bench 4x6
    Military press 4x6
    CG bench press 4x8

    DAY 3 (Legs/Abs)
    Squat 4x8
    SL Deadlift 4x8
    Calf raises 3x12
    Cable Crunches

    "Beer is proof that God loves us and wants us to be happy."
    Benjamin Franklin

    #6
    Skid
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    RE: Some advice 4 day Split 2005/08/01 14:46:33 (permalink)
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    I may give that a try cheers
    #7
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