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  • Posted On: 02-18-18, 2:15 am (EST) #1

    4 days split workout

    February 18, 2018, 2:15 am

    i've been using cheat and recover method for long time switching exercises and routines but sill using the method and i saw great results from it untill i reached a point at which i think my body has been acustomed to the method so i need to go with a whole new program that fits my goals for some time before using it again so this the first workout program that helped me a lot before and i just need a review :

     

    the schedule is in the following order :

     

    (Chest&Tricpes&Abs - Back&Biceps&Obliques - Rest or Cardio - Shoulders&Triceps&Abs - Legs&Biceps)

     

    *Chest & Tricpes & Abs :

     

    1-db bench press 5 x (8 8 6 4 4)

    2-db incline bench press 3 x 6-8

    3-pec deck 3 x 8-10

    4-db chest fly 3 x 8-10

    5-bb skull crasher 5 x 6-8

    6-triceps push down 3 x 8-10

    7-superset (ab pull down - reverse crunsh with weights) 4 x 15

     

    *Back & Biceps & Obliques :

     

    1-deadlift 5 x (8 8 6 4 4)

    2-bb bent over row underhand grip 3 x 6-8

    3-superset (lat pull down wide grip - seated cable row wide grip) 3 x 8-10

    4-one arm cable row 3 x 8-10

    5-bb curls 5 x 6-8

    6-cable hummer curls with rope 3 x failure

    7-superset (wood chopper - plate side crunch) 4 x 15 each side

     

    *Shoulders & Triceps & Abs :

     

    1-standing db shoulder press 5 x (8 8 6 4 4)

    2-superset (db side raise - db front raise neutral grip) 3 x 8-10

    3-rear delt machine 5 x 6-8

    4-db shrugs 3 x 12

    5-db overhead extensions 4 x 6-8

    6-cable kick back 4 x 8-10

    7-superset (ab pull down - reverse crunsh with weights) 4 x 15

     

    *Legs & Biceps :

     

    1-back squat 5 x (8 8 6 4 4)

    2-bulgharian split squat 3 x 8-10

    3-romanian deadlift 4 x 6-8

    4-leg extensions 3 x 8-10

    5-seated calf raises 3 x 10-12

    6-bb all heads curls 4 x (5 reps inside & 5 reps regular & 5 reps outside)

    7-db hummer curls 4 x 8-10

     

    *Notes :

     

    1-45-60 sec rest between sets

    2-60-90 sec rest between exercises

    3-going heavy as possible (for the target reps) from the first set in all exercises except in the first exercise only (going a bit lighter then increasing the weight)

  • Posted On: 02-18-18, 10:25 pm (EST) #2

    4 days split workout

    February 18, 2018, 10:25 pm
    Posted by: MKloooZa

    i've been using cheat and recover method for long time switching exercises and routines but sill using the method and i saw great results from it untill i reached a point at which i think my body has been acustomed to the method so i need to go with a whole new program that fits my goals for some time before using it again so this the first workout program that helped me a lot before and i just need a review :

     

    the schedule is in the following order :

     

    (Chest&Tricpes&Abs - Back&Biceps&Obliques - Rest or Cardio - Shoulders&Triceps&Abs - Legs&Biceps)

     

    *Chest & Tricpes & Abs :

     

    1-db bench press 5 x (8 8 6 4 4)

    2-db incline bench press 3 x 6-8

    3-pec deck 3 x 8-10

    4-db chest fly 3 x 8-10

    5-bb skull crasher 5 x 6-8

    6-triceps push down 3 x 8-10

    7-superset (ab pull down - reverse crunsh with weights) 4 x 15

     

    *Back & Biceps & Obliques :

     

    1-deadlift 5 x (8 8 6 4 4)

    2-bb bent over row underhand grip 3 x 6-8

    3-superset (lat pull down wide grip - seated cable row wide grip) 3 x 8-10

    4-one arm cable row 3 x 8-10

    5-bb curls 5 x 6-8

    6-cable hummer curls with rope 3 x failure

    7-superset (wood chopper - plate side crunch) 4 x 15 each side

     

    *Shoulders & Triceps & Abs :

     

    1-standing db shoulder press 5 x (8 8 6 4 4)

    2-superset (db side raise - db front raise neutral grip) 3 x 8-10

    3-rear delt machine 5 x 6-8

    4-db shrugs 3 x 12

    5-db overhead extensions 4 x 6-8

    6-cable kick back 4 x 8-10

    7-superset (ab pull down - reverse crunsh with weights) 4 x 15

     

    *Legs & Biceps :

     

    1-back squat 5 x (8 8 6 4 4)

    2-bulgharian split squat 3 x 8-10

    3-romanian deadlift 4 x 6-8

    4-leg extensions 3 x 8-10

    5-seated calf raises 3 x 10-12

    6-bb all heads curls 4 x (5 reps inside & 5 reps regular & 5 reps outside)

    7-db hummer curls 4 x 8-10

     

    *Notes :

     

    1-45-60 sec rest between sets

    2-60-90 sec rest between exercises

    3-going heavy as possible (for the target reps) from the first set in all exercises except in the first exercise only (going a bit lighter then increasing the weight)

    I don't really see anything wrong with this, except maybe including some pull-ups somewhere in your back routine.

     

    I assume you are looking to gain more size in your arms, given you are training them twice a week but everything else once a week? The other thing would be to maybe do fewer exercises for your chest, back and shoulders, and do more sets for 2-3 exercises. Have you seen this video?

     

  • Posted On: 02-19-18, 2:42 am (EST) #3

    4 days split workout

    February 19, 2018, 2:42 am
    Posted by: Scott_Herman

    I don't really see anything wrong with this, except maybe including some pull-ups somewhere in your back routine.

     

    I assume you are looking to gain more size in your arms, given you are training them twice a week but everything else once a week? The other thing would be to maybe do fewer exercises for your chest, back and shoulders, and do more sets for 2-3 exercises. Have you seen this video?

     

    -yes iam looking for more gains in my arms especially triceps ..

     

    -i saw the video and i think it's quite real , so for example should i go with (db bench press & db incline bench press & db chest fly) each for 5 sets ? , and if this is right , should i go heavy from the first set in the second & third exercise or i do as in my first exercise (i am not going heavy as possible for the first exercise so i set its reps 8 8 6 4 4) ?

     

    -thanks a lot ..

  • Posted On: 02-19-18, 2:02 pm (EST) #4

    4 days split workout

    February 19, 2018, 2:02 pm
    Posted by: MKloooZa

    -yes iam looking for more gains in my arms especially triceps ..

     

    -i saw the video and i think it's quite real , so for example should i go with (db bench press & db incline bench press & db chest fly) each for 5 sets ? , and if this is right , should i go heavy from the first set in the second & third exercise or i do as in my first exercise (i am not going heavy as possible for the first exercise so i set its reps 8 8 6 4 4) ?

     

    -thanks a lot ..

    if you are going for size you should be lifting as heavy as possible for the 8 - 10 rep range like I said in the video my dude!

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