4 day spilt ? any good?

Shadowfox · 12-11-2006, 05:43 PM

Mon
Squat pyramid
Deadlifts pyramid
Leg extension 2x10
Leg curls 2x10
Calf raise - 3 x 10-10-10 (triple drop)

Tues
Flat bench: pyramid
DB fly- 3 x 10
Row: 5 x 8-10
Arnold presses 4x 8-10
Lateral DB raise- 3 x 8-10
lying EZ bar ext : 3 x8-10
incline curls 3 x 8-10

Thurs
Squat pyramid
Deadlifts pyramid
Leg extension 2x10
Leg curls 2x10
Calf raise - 3 x 10-10-10 (triple drop)

Fri
Incline bb press 4 x 8-10
bench press half pyramid
Military - pyramid
lat bar pull down wide grip- 4 x 10
pushdowns: 4 x 10
EZ bar curls: 4 x 10-12

Shadowfox · 12-11-2006, 07:51 PM

rkl0165 · 12-11-2006, 10:21 PM

Quote:

Originally Posted by Shadowfox

Mon
Squat pyramid
Deadlifts pyramid
Leg extension 2x10
Leg curls 2x10
Calf raise - 3 x 10-10-10 (triple drop)

Tues
Flat bench: pyramid
DB fly- 3 x 10
Row: 5 x 8-10
Arnold presses 4x 8-10
Lateral DB raise- 3 x 8-10
lying EZ bar ext : 3 x8-10
incline curls 3 x 8-10

Thurs
Squat pyramid
Deadlifts pyramid
Leg extension 2x10
Leg curls 2x10
Calf raise - 3 x 10-10-10 (triple drop)

Fri
Incline bb press 4 x 8-10
bench press half pyramid
Military - pyramid
lat bar pull down wide grip- 4 x 10
pushdowns: 4 x 10
EZ bar curls: 4 x 10-12

2 days is not enough and 5 days is too many ...rule of thumb..so you are right in there..you doing 3x as much chest as back? that wont work..you gotta do pull downs,like u do..but then you gotta do pull ups and seated rows,for symetry you gotta do chest and back = or else you be out of whack..just some constructive advice..otherwise I think u got a great workout I especially like those squat and dead lift pyramids..those are the BIG muscle makers!!

asdf12 · 12-12-2006, 05:04 AM

Couple of things: pyramids are terrible; chest isn't even half of the upper body, you need to do back work to balance it out; leg extensions are junk; deadlifts after squats is completely unrealistic.

rkl0165 · 12-12-2006, 09:21 AM

Quote:

Originally Posted by asdf12

Couple of things: pyramids are terrible; chest isn't even half of the upper body, you need to do back work to balance it out; leg extensions are junk; deadlifts after squats is completely unrealistic.

dead lifts after squats is perfect together,,,leg extentions and leg curls followed by seated and standing calfs is how u do legs bro...and yes this up and coming body builder need to put more back in his workout and he will be a monster ...lol

Shadowfox · 12-12-2006, 09:32 AM

I have made the mods! me and my female personal trainer work all night and figured it out
Mon
Squat pyramid
Deadlifts pyramid
Leg extension 2x10
Leg curls 2x10
Calf raise - 3 x 10-10-10 (triple drop)

Tues
Flat bench: pyramid
DB fly- 3 x 10
Row: 3 x 8-10
lat bar pull down 3x10
Arnold presses 4x 8-10
Lateral DB raise- 3 x 8-10
lying EZ bar ext : 3 x8-10
incline curls 3 x 8-10

Thurs
Squat pyramid
Deadlifts pyramid
Leg extension 2x10
Leg curls 2x10
Calf raise - 3 x 10-10-10 (triple drop)

Fri
Incline bb press 4 x 8-10
bench press half pyramid
Military - pyramid
lat bar pull down wide grip- 2 x 10
bent over row 2x10
pushdowns: 4 x 10
EZ bar curls: 4 x 10-12

rkl0165 · 12-12-2006, 12:33 PM

Quote:

Originally Posted by Shadowfox

I have made the mods! me and my female personal trainer work all night and figured it out
Mon
Squat pyramid
Deadlifts pyramid
Leg extension 2x10
Leg curls 2x10
Calf raise - 3 x 10-10-10 (triple drop)

Tues
Flat bench: pyramid
DB fly- 3 x 10
Row: 3 x 8-10
lat bar pull down 3x10
Arnold presses 4x 8-10
Lateral DB raise- 3 x 8-10
lying EZ bar ext : 3 x8-10
incline curls 3 x 8-10

Thurs
Squat pyramid
Deadlifts pyramid
Leg extension 2x10
Leg curls 2x10
Calf raise - 3 x 10-10-10 (triple drop)

Fri
Incline bb press 4 x 8-10
bench press half pyramid
Military - pyramid
lat bar pull down wide grip- 2 x 10
bent over row 2x10
pushdowns: 4 x 10
EZ bar curls: 4 x 10-12

you will be a gigantic monster and live forever..is she pretty?

Shadowfox · 12-12-2006, 01:02 PM

yes but she has a hubby a big hubby he could kick my shrimp ass