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share your 4 day split workouts

DesignerBody Posts: 18 Joined: 2003/10/16	2004/03/04, 04:29 PM i tired that FT personal fitness plan and it sucks. i never did one exercise on back for the past three weeks. it says back and biceps for my wednesdays but it only showed for biceps. whats your 4 day split consist of? please share. i.e: mon. chest tri's wed. shoulders back thurs. biceps forarms sat. legs calves
jrocyou23 Posts: 49 Joined: 2004/03/02	2004/03/04, 05:56 PM Mon-Chest 20 minute cardio Tues-Bicep/Forearm wed-Shoulders/Abs 20 minute cardio Thurs-Triceps Fri-off Sat-Back/Legs 20 minute cardio Sun-Off
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/03/04, 07:50 PM when I do 4 day split in the summer I do mon chest/ bis tues legs wed off thurs shoulders fri back/ tris -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
cobratoba12 Posts: 17 Joined: 2003/08/10	2004/03/04, 08:48 PM hay im 14, 6'2", 185 lbs, i max bench 190 and i have been working out since last june. I have increased my max bench by 100 lbs but i havent noticed that much of a change in my size and definition. I workout with heavy weights only (6-10 reps until failure) and i eat about 5 meals a day (210 grams of protein) but how can i get bigger??? -------------- Tobias
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/03/04, 09:02 PM day 1...back/shoulders day 2...biceps/triceps/forearms/abs day 3...off day 4...legs/calves day 5...chest/abs day 6...off day 7...off -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
jrocyou23 Posts: 49 Joined: 2004/03/02	2004/03/05, 12:27 PM cobra give it time and it sounds like you are going to be a big mamma jamma. Stick with it. 14 wow thats insane. I had a friend that since he was 10 he always had a naturally muscular body. Had he have been dedicated you would be seeing his pics as much as jay cutler. He didn't have the drive but with your progress at the age of 14 thats insane stick with it. good growth comes with maturity
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/03/05, 03:57 PM liek jroc said your young give it time, your only 14,,, yoru just now hitting puberty........have you change dyour routine latly? -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
clandress Posts: 94 Joined: 2003/09/21	2004/03/08, 12:43 PM Week 1: Mon - Chest, Bis, Tris, Shoulders, Back Tue - H.I.I.T, Abs Wed - Hams, Glutes, Calves Thu - H.I.I.T, Abs Fri - Chest, Bis, Tris, Shoulders, Back Sat - H.I.I.T, Abs Sun - Rest Week 2: Mon - Hams, Glutes, Calves Tue - H.I.I.T, Abs Wed - Chest, Bis, Tris, Shoulders, Back Thu - H.I.I.T, Abs Fri - Hams, Glutes, Calves Sat - H.I.I.T, Abs Sun - Rest Then restart week one :) -------------- If your muscle wont allow you to do the last few reps, make your mind and heart do it. Your muscles will thank them later.
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/03/08, 01:16 PM Just curious, your profile does not say how long you have been training. The reason I ask is your chest/bi's/tr's/shoulders/back day has to be a very long day, and twice per week also? If you are new, then this will work. But as you advance, you will want to split things up a bit. ============ Quoting from clandress: Week 1: Mon - Chest, Bis, Tris, Shoulders, Back Tue - H.I.I.T, Abs Wed - Hams, Glutes, Calves Thu - H.I.I.T, Abs Fri - Chest, Bis, Tris, Shoulders, Back Sat - H.I.I.T, Abs Sun - Rest Week 2: Mon - Hams, Glutes, Calves Tue - H.I.I.T, Abs Wed - Chest, Bis, Tris, Shoulders, Back Thu - H.I.I.T, Abs Fri - Hams, Glutes, Calves Sat - H.I.I.T, Abs Sun - Rest Then restart week one :) ============= -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
clandress Posts: 94 Joined: 2003/09/21	2004/03/08, 01:40 PM Idealy it would take me 45 mins( Before testosterone levels began to deplete). I do all five of the groups in the following repititions. 12 Reps - Moderate weight Rest One Min 10 Reps - Moderate to high weight Rest One Min 8 Reps - High weight Rest One Min 6 Reps - Risking hernia and bowel loss No Rest 12 Reps - Moderate weight Rest One Min 12 Reps - Moderate weight I use a different execise for the last two reps of 12. In actuallity I can do this in about 1 hr. Do you think I would benifit from splitting this up a bit? I just finished my first 12 weeks, so Ive been doing this about 3 months now. ============ Quoting from bb1fit: Just curious, your profile does not say how long you have been training. The reason I ask is your chest/bi's/tr's/shoulders/back day has to be a very long day, and twice per week also? If you are new, then this will work. But as you advance, you will want to split things up a bit. ============= -------------- If your muscle wont allow you to do the last few reps, make your mind and heart do it. Your muscles will thank them later.