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View Full Version : Need a 4 day split workout.


SonicGSR
08-24-2009, 08:35 PM
I'm 5,7 178lbs 29 years old. Need a 4 day split WO.
My workout now is

Monday - chest/triceps
Tuesday - abs/cardio
Wednsday- back/biceps
Thursday - abs/cardio
Friday - shoulder/legs
Sat. -off
Sunday - off

I want a good 4 day split , but also want Chest by itself and Arms by itself and of course Legs by itself. But I don't know in what order . Need help .
Thanx in advance.

SonicGSR
08-24-2009, 08:38 PM
I could also do a Back by itself instead of Legs ,

DUBGURL19
08-25-2009, 05:56 AM
I'm 5,7 178lbs 29 years old. Need a 4 day split WO.
My workout now is

Monday - chest/triceps
Tuesday - abs/cardio
Wednsday- back/biceps
Thursday - abs/cardio
Friday - shoulder/legs
Sat. -off
Sunday - off

I want a good 4 day split , but also want Chest by itself and Arms by itself and of course Legs by itself. But I don't know in what order . Need help .
Thanx in advance.

LOL.. That would only leave one day for bis, back and shoulders - That is alot for one day... Back could take up a whole day by itself.

mr toolio
08-25-2009, 06:31 AM
are you looking to put on mass or cut fat

moleman
08-25-2009, 06:37 AM
seems like you need to do a 5 day split

my week looks like this

m-legs
tu-chest
w-shoulders
th-arms
f-back

mjp
08-25-2009, 06:49 AM
you will be tired for the second muscle group, but just swap around which you do first every now and then and you will be able to hit it good. 15-30mins of cardio w/ each one and you should be alright. by light, just like 1 or 2 exercises to get a good pump going. should already be worked 1/2 decent from the main muscle group workout.

chest/light triceps
back/light biceps
legs/shoulders
biceps/triceps
day off/cardio

DUBGURL19
08-25-2009, 07:02 AM
I dont know if you are going to be able to keep all those by themselves and still only do 4 days. Is there an area that you are more developed in and/or weaker in?

SonicGSR
08-25-2009, 08:41 AM
I wanna get a 4 day split cuz Im doing a 3 day split now . But I thought this might work
monday chest
Tuesday back
wednsday off
Thursday legs
Friday arms ( I wanna do arms to the max but don't know what day to put shoulders in?
Thanx in advance

moleman
08-25-2009, 09:18 AM
I guess shoulders with your chest day bc you use your front delt when pressing

SonicGSR
08-25-2009, 09:36 AM
That's true. Thanks moleman

SonicGSR
08-25-2009, 03:36 PM
LOL.. That would only leave one day for bis, back and shoulders - That is alot for one day... Back could take up a whole day by itself.
i wasnt trying to keep my current 3 day workout routine , i wanna seperate my 3 days to 4 days example

Monday -Chest
Tuesday -Back
Wednsday-off
Thursday-Legs/Shoulders
Friday-Biceps/Triceps
Sat-Off
Sunday-Off

Is this a good 4 day Routine ? You could come in anytine RED :thumb:

winc281
08-25-2009, 04:03 PM
Why don't you do shoulders on the same day as your chest or back?

Deluxe Son
08-25-2009, 04:21 PM
heres mine

monday-chest/cardio/abs
tuesday-back
weds-legs/cardio/abs
thursday-shoulder
fri-arms/cardio/abs
sat-cardio/abs
sun-off

my cardio is doin hiit

Deluxe Son
08-25-2009, 04:23 PM
seems like you need to do a 5 day split

my week looks like this

m-legs
tu-chest
w-shoulders
th-arms
f-back

in my opinion u should spread out your arms and back, you might be doin to much to your biceps

SonicGSR
08-25-2009, 06:31 PM
heres mine

monday-chest/cardio/abs
tuesday-back
weds-legs/cardio/abs
thursday-shoulder
fri-arms/cardio/abs
sat-cardio/abs
sun-off

my cardio is doin hiit

I like that routine but i could just make it to the gym 4 times a week.
Nice routine though, I'll keep that in mind. Thanx .

SonicGSR
08-25-2009, 06:37 PM
Guess it will be
Monday- Chest/Abs/ cardio
Tuesday- Back/Shoulders/Cardio
Wednsday- off
Thursday- Legs/Abs
Friday- Biceps/Triceps/Cardio
Sat.- Cardio
Sunday- Off

This will be my new 4 day split Routine.

HatchMan
08-25-2009, 09:06 PM
hope it works for you. i have a similar routine
Mon-cardio
Tue-back/tri
wen-cardio
thru-shoulders/bi
fri-cardio
sat-chest/tri
sunday-legs

i kno you are looking for a 4 day spilt but each muscle needs personal attention and that would just ware me out.

aziatiklover
08-25-2009, 09:25 PM
here is my routine. I'm just trying to cut all the fat and it works wonder.
mon: biceps,triceps, abs and cardio
tues:chest,shoulders, abs and cardio
and i repeat all that til sunday.
Have been doing this for about 3 months now working out everyday.

SonicGSR
08-26-2009, 04:36 AM
hope it works for you. i have a similar routine
Mon-cardio
Tue-back/tri
wen-cardio
thru-shoulders/bi
fri-cardio
sat-chest/tri
sunday-legs

i kno you are looking for a 4 day spilt but each muscle needs personal attention and that would just ware me out.

It looks like u do have a 4 day split. Or did u mean a 5 day split would ware u out? Nice split though.

SonicGSR
08-26-2009, 04:37 AM
here is my routine. I'm just trying to cut all the fat and it works wonder.
mon: biceps,triceps, abs and cardio
tues:chest,shoulders, abs and cardio
and i repeat all that til sunday.
Have been doing this for about 3 months now working out everyday.

No back or legs workout? Need foundation

DUBGURL19
08-26-2009, 05:28 AM
No back or legs workout? Need foundation

I concur - your legs and back are what keep you strong and less likely to get an injury from lifting heavy.

ChuyiN
08-26-2009, 07:22 AM
My workout goes like this..

Mon- Bic/back/shoulders/cardio
Tuesday Abs/Cardio
Wed Off
Thursdays Tric/chest/cario/abs
fridays Cardio/Abs/Legs
Sat off (sometimes cardio)
Sund Off

moleman
08-26-2009, 07:28 AM
in my opinion u should spread out your arms and back, you might be doin to much to your biceps

yeah ive only been doing this routine for a short period of time and as of now its be working out ok but i have been thinking about moving my back to monday dunno yet.

JeffTSi924
08-26-2009, 08:02 AM
For me:

Mon - Chest/Abs
Tues - Back/Shoulders
Wed - Legs/Abs
Thurs - Arms
Fri - Compound excercises/Abs
Sat - Off
Sun Off

aziatiklover
08-26-2009, 10:42 AM
No back or legs workout? Need foundation

nope :thumb: all i want is to be lean and it works :rock:but for some reason can see my back getting bigger even tho i dont do back work out :facepalm: as for legs no need. I already run and play soccer.

DUBGURL19
08-26-2009, 11:39 AM
nope :thumb: all i want is to be lean and it works :rock:but for some reason can see my back getting bigger even tho i dont do back work out :facepalm: as for legs no need. I already run and play soccer.

Good on the legs, but you should still try to train your back despite getting bigger you want to make sure it is strong... It is like the core to the rest of your body

Looking one way is one thing but being strong is very differnt.

jnguyen26
08-26-2009, 12:43 PM
nope :thumb: all i want is to be lean and it works :rock:but for some reason can see my back getting bigger even tho i dont do back work out :facepalm: as for legs no need. I already run and play soccer.

do you have skinny chicken legs? running and playing soccer doesnt really build up the legs..maybe endurance and stamina..but not muscle building there guy.

DUBGURL19
08-26-2009, 12:48 PM
do you have skinny chicken legs? running and playing soccer doesnt really build up the legs..maybe endurance and stamina..but not muscle building there guy.

lol, I could be wrong but I think soceer players do alot of drills and leg training - he probably trains them it is just not in his split...

but we will turn to him for clarification

SonicGSR
08-26-2009, 03:10 PM
For me:

Mon - Chest/Abs
Tues - Back/Shoulders
Wed - Legs/Abs
Thurs - Arms
Fri - Compound excercises/Abs
Sat - Off
Sun Off

That looks just like my routine , diffrence is just the wednsday that's my off day.

SonicGSR
08-26-2009, 03:12 PM
do you have skinny chicken legs? running and playing soccer doesnt really build up the legs..maybe endurance and stamina..but not muscle building there guy.

Very true. Never skip a day of Back and Legs. Those are most important muscles

5plusjuan
08-27-2009, 11:45 AM
Heres mine since everyone else is posting theirs; also I don't go off of specific days of the week:

Day 1: Chest/Biceps/Abs/Cardio
Day 2: Back/Triceps/Abs/Cardio
Day 3: Shoulders/Abs/Cardio
Day 4: Cardio/Abs
REPEAT

I take off days as I see fit; some days I am very busy with work and its too late by the time I get in the gym or other days I just don't feel like working out so I take off.

SonicGSR
08-27-2009, 03:51 PM
Heres mine since everyone else is posting theirs; also I don't go off of specific days of the week:

Day 1: Chest/Biceps/Abs/Cardio
Day 2: Back/Triceps/Abs/Cardio
Day 3: Shoulders/Abs/Cardio
Day 4: Cardio/Abs
REPEAT

I take off days as I see fit; some days I am very busy with work and its too late by the time I get in the gym or other days I just don't feel like working out so I take off.
is it okay to do abs everyday? do abs need recovery time?
I would love to do abs everyday but i always thought they also need recovery time.

TheSnowMan
08-27-2009, 04:31 PM
Your abs are a muscle like everything else and also need recovery time to grow. They should be done every other day instead of every day

5plusjuan
08-28-2009, 02:29 AM
is it okay to do abs everyday? do abs need recovery time?
I would love to do abs everyday but i always thought they also need recovery time.

Yes it is ok to do abs everyday if you are in above average to excellent shape. Do I do the same ab exercises everyday? No and I also change the intensity level everyday as well. I'm a firm believer that abs is a muscle group you can workout pretty much as often as you like.