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  • Posted On: 04-17-18, 12:05 pm (EDT) #1

    4 day or 5 day split.

    April 17, 2018, 12:05 pm

    4 Day Split :              

    Monday (Chest & Triceps)

    Barbell bench press (8x10)

    Dumbbell bench press (8x10)

    Incline landmine press on knees (5x10)

    Plate squeeze (3 sets)

    Push ups till failure

    Dips (5x6)

    Dumbbell skull crushers (5x10)

    V bar pushdowns (5x10)

    Wednesday (Quads & Calves)

    Squats (5x10)

    Sissy squats (5x10)

    Leg press (5x10)

    Calf raise machine (5x12)

    Calf raises with dumbbells (5x12)

    Friday (Chest & Shoulders)

    Barbell bench press (8x10)

    Dumbbell incline press (5x10)

    Incline landmine press on knees (5x10

    Plate squeeze (3 sets)

    Push ups till failure

    Dumbbell Press (5x10)

    Lateral raises (5x10)

    Rear Delt seated rows (wide grip)

    Hip huggers

    Saturday (Back & Biceps)

    Pull ups (5x8)

    Deadlifts (5x10)

    Lat pulldowns (5x10)

    Row machine medium grip (5x10)

    Ez bar curls (5x10)

    Sliced curls (athlean x video)

    Dumbbell curls (5x10)

     

    5 Day Split :

    Same as 4 day split but Back and Shoulders on Tuesday.

    The reason i'm asking which one is better because i'm afraid the 5 day split will be too much

    and might not give me enough time to recover. What do you guys think?

     

    My lacking muscles are my upper chest and shoulders so I want to get in more chest especially upper chest.
    After every workout I will also be doing exercises to strengthen the rotator cuff and also an ab circuit.

  • Posted On: 04-17-18, 2:21 pm (EDT) #2

    4 day or 5 day split.

    April 17, 2018, 2:21 pm
    Posted by: xarnoldasx

    4 Day Split :              

    Monday (Chest & Triceps)

    Barbell bench press (8x10)

    Dumbbell bench press (8x10)

    Incline landmine press on knees (5x10)

    Plate squeeze (3 sets)

    Push ups till failure

    Dips (5x6)

    Dumbbell skull crushers (5x10)

    V bar pushdowns (5x10)

    Wednesday (Quads & Calves)

    Squats (5x10)

    Sissy squats (5x10)

    Leg press (5x10)

    Calf raise machine (5x12)

    Calf raises with dumbbells (5x12)

    Friday (Chest & Shoulders)

    Barbell bench press (8x10)

    Dumbbell incline press (5x10)

    Incline landmine press on knees (5x10

    Plate squeeze (3 sets)

    Push ups till failure

    Dumbbell Press (5x10)

    Lateral raises (5x10)

    Rear Delt seated rows (wide grip)

    Hip huggers

    Saturday (Back & Biceps)

    Pull ups (5x8)

    Deadlifts (5x10)

    Lat pulldowns (5x10)

    Row machine medium grip (5x10)

    Ez bar curls (5x10)

    Sliced curls (athlean x video)

    Dumbbell curls (5x10)

     

    5 Day Split :

    Same as 4 day split but Back and Shoulders on Tuesday.

    The reason i'm asking which one is better because i'm afraid the 5 day split will be too much

    and might not give me enough time to recover. What do you guys think?

     

    My lacking muscles are my upper chest and shoulders so I want to get in more chest especially upper chest.
    After every workout I will also be doing exercises to strengthen the rotator cuff and also an ab circuit.

    If you do a 4 day split I'd recc some things. In my opinion just on Monday is way plenty for the chest and at that volume I'd say that's good for once a week. If you really want to hit your chest twice a week which has been proven a better frequency (some can argue) I'd cut monday in half and do the first moday and the second friday. That's a lot to recover from the way your chest is setup. Don't forget Hamstrings on wednesday. Just like the arm don't just work some of the leg muscle work it all. Maybe do Shoulders, abs and cardio on Friday?

     

    5 day splits I feel are best for 1 body part a day if you do a once a week frequency. You can do twice a week but then an upper/lower split would be better with an ab and cardio day in the middle. Lots of ways to figure it but these are just my opinion like I said.

     

     

  • Posted On: 04-18-18, 5:10 pm (EDT) #3

    4 day or 5 day split.

    April 18, 2018, 5:10 pm

    Appreciate the reply man! I might do the 5 day split like you recommended. The reason I don't do Legs more than once is because they're already my best muscle group as i've played sports my whole life. The plate squeeze and push ups till failure are just a finisher aswell so it's not much. I'll have to see and do some more reseach. Thanks

  • Posted On: 04-24-18, 12:29 am (EDT) #4

    4 day or 5 day split.

    April 24, 2018, 12:29 am
    Posted by: xarnoldasx

    4 Day Split :              

    Monday (Chest & Triceps)

    Barbell bench press (8x10)

    Dumbbell bench press (8x10)

    Incline landmine press on knees (5x10)

    Plate squeeze (3 sets)

    Push ups till failure

    Dips (5x6)

    Dumbbell skull crushers (5x10)

    V bar pushdowns (5x10)

    Wednesday (Quads & Calves)

    Squats (5x10)

    Sissy squats (5x10)

    Leg press (5x10)

    Calf raise machine (5x12)

    Calf raises with dumbbells (5x12)

    Friday (Chest & Shoulders)

    Barbell bench press (8x10)

    Dumbbell incline press (5x10)

    Incline landmine press on knees (5x10

    Plate squeeze (3 sets)

    Push ups till failure

    Dumbbell Press (5x10)

    Lateral raises (5x10)

    Rear Delt seated rows (wide grip)

    Hip huggers

    Saturday (Back & Biceps)

    Pull ups (5x8)

    Deadlifts (5x10)

    Lat pulldowns (5x10)

    Row machine medium grip (5x10)

    Ez bar curls (5x10)

    Sliced curls (athlean x video)

    Dumbbell curls (5x10)

     

    5 Day Split :

    Same as 4 day split but Back and Shoulders on Tuesday.

    The reason i'm asking which one is better because i'm afraid the 5 day split will be too much

    and might not give me enough time to recover. What do you guys think?

     

    My lacking muscles are my upper chest and shoulders so I want to get in more chest especially upper chest.
    After every workout I will also be doing exercises to strengthen the rotator cuff and also an ab circuit.

    Great advice from Aaron. I see you made some changes and posted a new 4 day split too, which probably looks a bit better in terms of volume becuasse that was a lot for chest twice a week. I don't think a 5 day split is bad though. I'm actually using a 5 day split at the moment, which is a variation of the Cheat & Recover program. https://muscularstrength.com/cheat-and-recover

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