[slider88]

im startin a new routine, just want some advice.
day1: chest
bench press : Barbell 4sets
dumbell 4sets
incline dumbell 4sets
cable crossovers 3sets
day2 : triceps, back

day3 : biceps, shoulders

day4 : legs

[DarkR4ge]

hm.. im not really into this, at least not into bodybuilding.

But why don't you train chest and triceps on one day, and back and biceps? If that is because you want to go to the end for each muscle group, wouldn't it be more logical to do it like this?

day 1: chest
day 2: legs (else you train triceps on day one together with chest, and again on day 2, but than a bit more)
Day 3: off
Day 4: Back tricpes
Day 5: off
Day 6: shoulders biceps
Day 7: off

i havent changed anything about the muscle groups you train together, because i dont know to much about it:$
maby im all wrong, if so, i never said a word

im startin a new routine, just want some advice.
day1: chest
bench press : Barbell 4sets
dumbell 4sets
incline dumbell 4sets
cable crossovers 3sets
day2 : triceps, back

day3 : biceps, shoulders

day4 : legs

from this routine...i take it your arms are big enough that you dont need to train them, and that your abs are good enough that they don't earn a day on your split? if not you need to change it.
keeping on a 4 day split, here is how i would do it.

day 1: chest/ triceps OR biceps, whatever your preference i like biceps but you can do tri's

day 2: legs

day 3: shoulders/ abs

day 4: back/ bi's or tris

[ANARKY]

You should do the incline right after flat bench and then a neutral grip db flat after that at least thats what I did in my last routine and it worked really well, went up in all my lifts using it.

[slider88]

thx alot

[compulut]

Originally Posted by slider88

im startin a new routine, just want some advice.
day1: chest
bench press : Barbell 4sets
dumbell 4sets
incline dumbell 4sets
cable crossovers 3sets
day2 : triceps, back

day3 : biceps, shoulders

day4 : legs

Slider- if you want any more advice on this, it does look like justlift hit part of it on the head. Your routine looks to lack in abs as well as how much effort you're putting into bis & tris.

The triceps are a strong secondary muscle group when you work your chest. The biceps are a strong secondary muscle group when you hit your back. Unless there is a rest day between days 1 & 2 as well as between 2 & 3, your first muscle group trained on day 2 & 3 is still somewhat fatigued from the day before. You may find that they respond better with more rest between their secondary work & their primary.

[slider88]

this week i have done
day 1- chest
day2- rest
day3- triceps/ back
day4- biceps/ shoulders
day5- rest
day6- legs
i dont train abs because ive had abs since i was 12 and i seem to be genetically gifted. i dont really know i can eat wat i want and still keep abs. but if i want to really get into shape i could get them up to standard in about a week and a half. i would like to get my arms bigger.

[compulut]

How about swapping day 4 & 6? This would give you much better timing on primary bi work, after the secondary work they got on day 3.

And Fcuk you. And your damn abs LOL.

I can stay in a crunch 24x7, eat nothing but fibrous carbs & dry chicken breast & still can't get to see much below the top 4 (2x2).

[slider88]

haha i guess im jus lucky. yeh ill try swapping those days thanx for the help