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Can someone give me a new 4 day split for gaining muscle
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Author:  cameroon85 [ Wed Nov 16, 2011 11:05 pm ]
Post subject:  Can someone give me a new 4 day split for gaining muscle
A topic says, can anyone recommend me a new routine?

Cheers guys
Author:  OTIS [ Thu Nov 17, 2011 1:29 am ]
Post subject: 
Monday-Legs
Tuesday-Off
Wednesday-Shoulders,Triceps
Thursday-Back
Friday-Off
Saturday- Chest, biceps
Sunday-Off
Author:  cameroon85 [ Thu Nov 17, 2011 9:12 am ]
Post subject: 
Cheers buddy :D
Author:  "The Gift" [ Thu Nov 17, 2011 1:03 pm ]
Post subject: 
Are you new to training?

I would suggest an upperbody, lowerbody split for people new to training for the quickest gains.
Author:  cameroon85 [ Thu Nov 17, 2011 1:37 pm ]
Post subject: 
I've been doing it for a year but havn't really noticed any major gains if im being honest.

I eat the right foods and the right type of carbs but I barely gain any muscle, very annoying!!!
Author:  Nightlight220 [ Mon Nov 28, 2011 4:53 am ]
Post subject: 
I personally do a 3 day split but never take two days off so end up working out 4 times a week.

mine is:

Monday: Chest, Shoulders, and Triceps. (all exercises 3 sets and 8-12 reps)
Barbell Benchpress
Dumbbell Pec Flies
Incline Dumbbell Benchpress
Military Press
Lateral Raises

Tuesday: OFF

Wednesday: Back and Biceps. (all exercises except pullups and shrugs 3 sets, 8-12 reps)
*Pullups 3 sets to failure
Deadlift
Barbell Rows
Reverse Dumbell Flies
*Barbell Shrugs 3 sets 15-25 reps

Thursday: OFF

Friday: Legs (all exercises 3 sets 15-25 reps)
Barbell Squats
Dumbbell Lunges
Standing Calf Raises (holding a dumbell or a plate)

Saturday: OFF

Sunday: Start cycle over

Reason for legs 15-25 reps is because I found they respond better to that rep range because they are endurance muscles. Also only three exercises on leg day because trust me 25 reps of squat will put mad hair on your chest and you will already be dead by the lunges, trust me you do not need more haha. I find that since I am still young I can handle a constant every other day cycle and still heal fast enough.
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