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4day

  1. F

    My 4-day split

    Monday - Back and Biceps Deadlifts: 3 × 6 Pullups: 50 reps total T-Bar Rows: 3 × 10 (2 second pause in the contracted position) Cable Rows: 3 × 12 DB Shrugs: 3 × 12 (with a 3 second squeeze at top) Barbell Curls: 3 × 8 Incline Curls: 3 × 8 Reverse Curls: 3 × 10-12 Tuesday - Chest and...
  2. F

    4-day split

    Monday: Quads, Hams Squats - 2-3 warm-up sets of 10 reps 4 sets max reps with 10RM Walking db lunges - 4 lengths of a corridor Leg curls - 3 sets max reps with 12RM Leg extensions - 3 sets max reps with 12RM Tuesday: Chest, Triceps Incline db press -1-2 warm-up sets of 10 reps 4 sets...
  3. L

    4-day split routine

    Monday: Quads, Hams Squats - 2-3 warm-up sets of 10 reps 4 sets max reps with 10RM Stiff leg deads - 4 sets max reps with 10RM Walking db lunges - 3 lengths of a corridor Leg extensions - 3 sets max reps with 12RM Tuesday: Chest, Triceps Incline db press -1-2 warm-up...
    • linkiiin
    • Thread
    • 4day arms bad day days der eating ell est eye food hat honest important legs make open program routine sleeping split tha trained training week
    • Replies: 32
    • Forum: BodyBuilding Training Discussions
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