New 4 Day Split
We’ll just see how this works out for me.
Monday BACK:
Sumo Deadlift: 3×8
Wide Grip Lat Pulldown: 4×8
Chinups: 3×6
Dumbbell Row: 4×8
Dumbbell Shrug: 5×10 /
Weighted Hyperextension: 3×6
Tuesday CHEST/TRIS:
Flat BB Press: 3×8 (Switching to DB every other week)
CGBP: 3×8 (Switching to Skullcrusher every other week)
Incline BB: 3×8 (Switching to DB every other week)(Switching to Decline)
DB Pullover: 3×8
Dips BW: 4×10 (Alternating Tri dips and Chest dips)
DB Flyes: 3×10
Wednesday LEGS:
BB Standing Calf raise: 3×8
Back Squat: 4×6
Front Squat: 4×6
SLDL: 3×8
Thursday SHOULDERS/ABS:
DB Lateral Raise: 3×10
DB Front Raise: 3×10
DB Shoulder Press: 3×8
DB Rear Delt Flyes: 3×6
Ab Bridge: 3×30 seconds
Crunch: 3×15
Oblique Crunch: 3×15 (Both sides)
Leg raises: 3×15
Friday: Biceps
BB Curl: 4×8
DB Curl: 4×8
DB Concentration Curl: 4×8
BB Preacher Curl: 4×8
