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4 day Workout

  • 18-04-2007 10:53am
    #1
    empirix
    Closed Accounts Posts: 1,723 ✭✭✭


    Howdy,

    Was wondering if anybody can recommend a good 4 day workout, currently on a 3 day split, but tbh i am missing a day or two each week and i am also getting back on the bike for training one night a week.

    I was thinking of doing two body part a night i.e Chest & Shoulders, Legs, Back and Arms and then do a full bofdy workout on the remaining night. So it'll go like:
    Saturday: Chest & Shoulders,
    Sunday: Legs
    Monday: Off
    Tuesday: Back &Arms
    Wednsday: Full body
    Thursday: off
    Friday: Cycling

    Any recommendations on any routines, similar to this(on bodybuilding.com etc

    Cheers


Comments

  • #2
    daveirl
    Closed Accounts Posts: 14,483 ✭✭✭✭daveirl


    This post has been deleted.


  • #3
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    I don't know why everyone is so anti-split... It works great!!

    A good time tested spilt is something like;

    Monday: Legs
    Tueday: Chest and a small bit of upper back
    Wedensday: off
    Thursday: Back and Bis's
    Friday: Shoulders and Tris
    Sat and Sun: off


  • #4
    Dragan
    Closed Accounts Posts: 13,497 ✭✭✭✭Dragan


    Hanley wrote:
    I don't know why everyone is so anti-split... It works great!!

    A good time tested spilt is something like;

    Monday: Legs
    Tueday: Chest and a small bit of upper back
    Wedensday: off
    Thursday: Back and Bis's
    Friday: Shoulders and Tris
    Sat and Sun: off

    Not so much anti split in this case for the normal reasons. If your missing days in a split i find it ****s up my gains, personally.


  • #5
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Dragan wrote:
    Not so much anti split in this case for the normal reasons. If your missing days in a split i find it ****s up my gains, personally.

    Fair point actually. It's not something I've ever considered, mainly because I don't consider missing sessions. I guess for soemone who lives in the real world and has commitments that extend past college and training then full body could be a solution to missing the odd session.


  • #6
    Dragan
    Closed Accounts Posts: 13,497 ✭✭✭✭Dragan


    The real world is the gym, no? :D

    It used to really annoy me, because if something came up and i missed a session everything else would then slide forward a day. T'was an awful pain in the arse. Or even worse i would end up crushing the two workouts in together and getting half assed workouts done. :(

    Oh how i have learned!


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  • #7
    daveirl
    Closed Accounts Posts: 14,483 ✭✭✭✭daveirl


    This post has been deleted.


  • #8
    eggie
    Closed Accounts Posts: 880 ✭✭✭eggie


    empirix wrote:
    Howdy,

    Was wondering if anybody can recommend a good 4 day workout, currently on a 3 day split, but tbh i am missing a day or two each week and i am also getting back on the bike for training one night a week.

    I was thinking of doing two body part a night i.e Chest & Shoulders, Legs, Back and Arms and then do a full bofdy workout on the remaining night. So it'll go like:
    Saturday: Chest & Shoulders,
    Sunday: Legs
    Monday: Off
    Tuesday: Back &Arms
    Wednsday: Full body
    Thursday: off
    Friday: Cycling

    Any recommendations on any routines, similar to this(on bodybuilding.com etc

    Cheers


    Started a new routine last week, few supplements & tightened up on the diet. Lost 7lbs first week, toning up well.

    I do 4 days on 1 (maybe 2, depending) days off.

    Day 1 - 30 mins interval training (treadmill, rower, elliptical machine)
    Weights - Chest & Triceps (superset/switch body part each exercise/set)

    Day 2 - 30 mins bag work
    weights - shoulders & biceps (superset/switch body part each exercise/set)

    Day 3 - Weights - legs & Back (superset)
    30 mis swim

    Day 4 - 30 mins interval training, 30 mins bagwork/swim

    Day 5 - rest


  • #9
    Money Shot
    Closed Accounts Posts: 603 ✭✭✭Money Shot


    eggie wrote:
    Started a new routine last week, few supplements & tightened up on the diet. Lost 7lbs first week, toning up well.

    Half a stone in a week is a lot of weight to loose, suggestion you may have lost some of the good stuff.
    If you loose similar next week - I'd stop your new regime and go back to the drawing board.


  • #10
    g'em
    Closed Accounts Posts: 22,819 ✭✭✭✭g'em


    Money Shot wrote:
    Half a stone in a week is a lot of weight to loose, suggestion you may have lost some of the good stuff.
    If you loose similar next week - I'd stop your new regime and go back to the drawing board.

    aye, I'd have to agree. eggie not trying to burst your bubble at all, but chances are a lot of that was water weight and glycogen. If you continue to lose weight at that speed you will almost certainly be losing muscle. Keep it nice and slow and controlled - if you only lose a couple of lbs this week that's actually a *good* thing.


  • #11
    eggie
    Closed Accounts Posts: 880 ✭✭✭eggie


    g'em wrote:
    aye, I'd have to agree. eggie not trying to burst your bubble at all, but chances are a lot of that was water weight and glycogen. If you continue to lose weight at that speed you will almost certainly be losing muscle. Keep it nice and slow and controlled - if you only lose a couple of lbs this week that's actually a *good* thing.

    Its mosty excess water. Loosened my diet from last summer to now, putting on about 10 lbs. Still train all year round, just not as hard from Nov - Mar My weight can vary 7lbs quite quickly by simple diet changes and routine changes, but tends to level out soon after. I'll be content with even 2lb this week, definately dont think it'll be much more, if it is then I'll stretch my routine in the gym to a longer time frame.


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