PDA

View Full Version : Split suggestion



verickin07
10-04-09, 7:15 pm
4 day splits work great for my schedule. I play basketball on wed and rest on saturday and sunday. I do not respond well to a back and bicep day. Im looking for your suggestions, advice and opinions on different ways i can arrange this split. Lately my split looks like this :

Monday: Chest / Biceps
Tuesday: Legs
Wed: Basketball / ABS
Thursday: Back/ traps / forearms
Friday: Delts / triceps
Sat / Sun: Rest

shizz702
10-04-09, 7:22 pm
Monday: Chest / Biceps

Barbell bench press
Incline db press
Weighted dips
Barbell curls
Db hammer curls

Tuesday: Legs

Leg extensions
Squats
Leg curls
Calf raises

Wed: Basketball / ABS

Thursday: Back/ traps / forearms

Deadlifts
Shrugs
One arm db rows
Weighted chins

You don't need to work forearms here, the curls on biceps day, and the deadlifts here will do.

Friday: Delts / triceps

Standing barbell press
Seated db press
Lateral raises
Close grip bench press
Tricep push downs
Sat / Sun: Rest

Done.

Pick a set/rep scheme that works best for you.

verickin07
10-05-09, 8:46 am
Thank you, shizz702 for taking a look at my routine for me. I'm looking for different ways to arrange this split

The Wrecker
10-05-09, 12:01 pm
I'm not sure what you mean by "arrange". There are pleanty of ways to do this without someone's help. Hell flip a coin.

What seems to be the problem with how you respond to back and bicep day?

If you don't like it don't do it. You will likely never be on a stage being judged, standing next to pros, so do what you like that keeps you going to the gym! Just rememeber that you reap what you sow!