[betoasphyxiation46]

critique??


DAY 1: QUADS, CALVES, HAMSTRINGS
- Leg Extensions (3 sets of 12)
- Barbell Squats (4 sets of 8)
- Barbell Calf Raise (3 sets of 8)
- Dumbell Calf Raise (3 sets of 20)
- Stiff Legged Deadlifts (3 sets of 10)
- Barbell Lunges (3 sets of 10)


DAY 2: CHEST, TRICEPS, FOREARMS
- Flat Bench Press (4 sets of 8)
- Incline Bench Press (4 sets of 8)
- Incline Dumbell Flyes (3 sets of 10)
- Dips triceps version (3 sets of 10)
- Close Grip Bench Press (3 sets of 10)
- Skull Crushers (3 sets of 10)
- Barbell Wrist curls (3 sets of 10)


DAY 3: SHOULDERS, TRAPS
- Military Press (4 sets of 8)
- Side laterals (3 sets of 10)
- Front raises or db rear laterals (3 sets of 10)
- Back Barbell Shrugs (4 sets of 8)
- Front barbell Shrugs (3 sets of 10)
- Upright Rows (3 sets of 10)



DAY 4: BACK/LATS, BICEPS
- Wide Grip Pull Ups (3 sets of 10)
- Deadlifts. every other week (4 sets of 8)
- Bent Over Barbell Rows (3 sets of 10)
- Dumbell Rows on bench (3 sets of 10)
- Narrow Grip Barbell Curls (2 sets of 10)
- Wide Grip Barbell Curls (2 sets of 10)
- Incline Hammer Curls (3 sets of 10)
- Concentration Curls (4 sets of 10)

[KEN777]

Originally Posted by betoasphyxiation46

critique??


DAY 1: QUADS, CALVES, HAMSTRINGS
- Leg Extensions (3 sets of 12)
- Barbell Squats (4 sets of 8)
- Barbell Calf Raise (3 sets of 8)
- Dumbell Calf Raise (3 sets of 20)
- Stiff Legged Deadlifts (3 sets of 10)
- Barbell Lunges (3 sets of 10)


DAY 2: CHEST, TRICEPS, FOREARMS
- Flat Bench Press (4 sets of 8)
- Incline Bench Press (4 sets of 8)
- Incline Dumbell Flyes (3 sets of 10)
- Dips triceps version (3 sets of 10)
- Close Grip Bench Press (3 sets of 10)
- Skull Crushers (3 sets of 10)
- Barbell Wrist curls (3 sets of 10)


DAY 3: SHOULDERS, TRAPS
- Military Press (4 sets of 8)
- Side laterals (3 sets of 10)
- Front raises or db rear laterals (3 sets of 10)
- Back Barbell Shrugs (4 sets of 8)
- Front barbell Shrugs (3 sets of 10)
- Upright Rows (3 sets of 10)



DAY 4: BACK/LATS, BICEPS
- Wide Grip Pull Ups (3 sets of 10)
- Deadlifts. every other week (4 sets of 8)
- Bent Over Barbell Rows (3 sets of 10)
- Dumbell Rows on bench (3 sets of 10)
- Narrow Grip Barbell Curls (2 sets of 10)
- Wide Grip Barbell Curls (2 sets of 10)
- Incline Hammer Curls (3 sets of 10)
- Concentration Curls (4 sets of 10)

WOW..that is incredible if you do that workout and eat and sleep and only work out 4 days a week you will have the best body in the world..

its a good routine if you can handle it.

i'd make it a 5 day split and change it, but thats my own preference

[YM123]

i would cut out a few exercises because it seems a little too much but other than that its pretty good.

Also do deadlifts every week, not every other week and cut out at least one of thoses bicep exercises as that is far too much especially after training back which they will already be fatigued from

[chrispghmuscle]

DAM,, one word,, WORK HORSE, ok that's two,, sorry,,,

[BulkLifter]

everything looks pretty good. but i would add a lat pull down for back/lats
Also your only doing 3 exercises for tri's add one more like kick backs