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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 03-05-2014, 03:56 PM   #1
Adamite1114
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Default Heavy/Light 4 Day Workout

Came up with this last night. Thinking about switching to it soon. What do you guys think.

For progression add five pounds when you can complete three sets with the given rep goals with the same weight. Should be done Monday Tuesday Thursday and Friday. Or take an extra day off Friday and then complete day 4 on Saturday.

Day 1 Heavy Legs & Light Shoulders
Squats 3x5
Leg Press 3x10
Front Raise 3x10
Lat Raise 3x12
Calf Raises 2x15
Sit-ups 2x15

Day 2 Heavy Chest & Light Back
Bench 3x5
Incline 3x10
Pull-ups 3xMax
Cable Row 3x12
Extensions 2x12
Bb Curls 2x12

Day 3 Heavy Shoulders & Light Legs
Oh Press 3x5
Arnold 3x10
Front Squat 3x10
Leg Press 3x12
Leg Raises 2x15
Press Raises 2x15

Day 4 Heavy Back & Light Chest
Deadlift 3x3
Db Row 3x10
Db Bench 3x10
Flyes 3x12
Db Curls 2x15
Cable Extensions 2x15
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Old 03-05-2014, 08:33 PM   #2
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Default

i like the concept! Rep ranges a little to high for me personally and id throw in weighted dips...ha I LOVE ME SOME DIPS! Good concept and I look forward to seeing how it works for you!
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