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is it ok to go 4 days stright?

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flash22
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2007/06/10 17:31:53 (permalink)

is it ok to go 4 days stright?

hi been looking for a routine and found 1 but the way i work iv had to olt the days to 4 on 3 rest insted of 2 on 1 off 2 on 2 off is this ok ?

Monday - Chest/Biceps

Incline Bench Press: 1x20 (warm-up)
Incline DB Press: 3x8
Incline DB Flyes: 2x10
Flat DB Flyes: 2x10
Flat DB Bench: 3x8
(maybe 1 harm DB press) 2+10)

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 - 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

Thursday - Back/Traps

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


Friday Satuday & Sunday - Rest
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4 Replies Related Threads

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    Fat Pete
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    RE: is it ok to go 4 days stright? 2007/06/10 19:40:40 (permalink)
    If you have no option then you have no option. I wouldn't do it that way without a gun to my head.

    As far as I know, forgiveness is for the benefit of the person doing the forgiving, not the one being forgiven
    #2
    trixta
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    RE: is it ok to go 4 days stright? 2007/06/10 19:52:56 (permalink)
    mate the volume is a little skwiff,and some of the days are very cluttered imo.if you have to train 4 on 3 off i would do some thing like:

    chest:
    db/bb bench 5x5/3x10
    flyes/cable cross 3x8/3x12

    legs:
    squats=same as above
    sldl/ham curls=same
    calves 3x15

    arms/traps:
    optional
    biceps,triceps,shrugs

    back:
    chins
    rows of any kind
    deads 5x5

    at these kinds of volumes although you will have some crossover between secondary muscles being used,you should avoid overtraining.other people might slaughter that routine,others will have a different opinion.wait and see waht everyone says and then make a choice on what works for you
    #3
    body4life
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    RE: is it ok to go 4 days stright? 2007/06/10 20:06:18 (permalink)

    ORIGINAL: flash22

    hi been looking for a routine and found 1 but the way i work iv had to olt the days to 4 on 3 rest insted of 2 on 1 off 2 on 2 off is this ok ?

    Monday - Chest/Biceps

    Incline Bench Press: 1x20 (warm-up)
    Incline DB Press: 3x8
    Incline DB Flyes: 2x10
    Flat DB Flyes: 2x10
    Flat DB Bench: 3x8
    (maybe 1 harm DB press) 2+10)

    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 - 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

    Thursday - Back/Traps

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


    Friday Satuday & Sunday - Rest



    I used to do 5 days straight, mon-fri then weekends off, did a 5day split. Diden't find anyfin wrong with it, as long as uv got the time to recover. Now i do 2 days on, one day off, 2 days on, 2days off, i prefer this. But people r diffrent. Giv it a go and c if u like it. IMO i would do somefin like trixta said.
    #4
    flash22
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    RE: is it ok to go 4 days stright? 2007/06/13 01:55:36 (permalink)
    thanx for the input guy i felt real bad on my last day last week as i was in work the same night ges ill keep changing for a bit to find out a better way :)
    #5
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