Good 3-4 Day Split?

ryanflynn16 · 10-24-2007, 12:11 AM

This is a 4 day split but you can kinda call it a 3 day split...any ideas?...this good or bad?

Day 1
Biceps
Triceps
Forearms

Day 2
Chest
Shoulders
Back
Abs

Day 3
Hams
Quads
Calves
Glutes

Day 4
Abs
Cardio

*Note...everyday i do some form of cardio before a workout... just like play a game of basketball or a game of squash

**JakeVendetta** · 10-24-2007, 12:19 AM

Good place to start. Look into HIIT cardio takes like 20-25 mins of your day and do it on your off days. Are you considering geting into DC later on? If so learn the extreme stretches and practice them on the appropriate days.... whats your sets/rep ranges look like?

ryanflynn16 · 10-24-2007, 12:22 AM

yes im lookin into DC but i just wanna get started first (i read your reply, thanks) befroe i get into more intense workouts...i got like 2 tests in school tomoro and its gettin late soo ill type up my sets and reps tomoro

youngage · 10-24-2007, 12:27 AM

what is DC, i know normal stretches, what are the extreme ones?

ryanflynn16 · 10-24-2007, 12:43 AM

DoggCrapp and its not animal fecies... beefcake has a thread in here on it... if you cant find that just google DoggCrapp and you should find loads of information on DoggCrapp and extreme stretches and also exercises aproved for using the DoggCrapp method

**JakeVendetta** · 10-24-2007, 12:47 AM

^nice ryan glad to see you helping others allready:-)

ryanflynn16 · 10-24-2007, 12:49 AM

thanks, ive been on here since august and ive had so much people help me im gonna pass on what i know as much as possible

**JakeVendetta** · 10-24-2007, 12:50 AM

thats a great attitude to have.

ryanflynn16 · 10-24-2007, 12:54 AM

damn, feel like a idiot... just looked ay my profile pic and it says ive been on here since july

and thanks

**under construction** · 10-27-2007, 02:52 PM

you are young and can probably do well with any kind of split ,from an old mans perspective if you do stiff leg deadlift for mass in your hams I would do it same day as back because of the lower back involvement with both. Most people believe that you need 100 hrs. for lower back recovery and I believe it now too. being that you are young and bb. is a lifetime pursuit I would consider things like this very carefully. Granted very few girls are going to ooo and ah over spinal erectors but when they are in perfect working order its a beautiful thing

**Kirk** · 10-27-2007, 03:54 PM

great post under construction.

**under construction** · 10-29-2007, 04:22 PM

thanks Kirk that means a lot coming from a vip

**rIPPDUP** · 10-29-2007, 04:35 PM

day 1: chest/tri's
day 2: back/shoulders
day 3: legs/bi's