Hypnotica
March 31st, 2007, 06:22 AM
hello this my first post so i thought i would ask for a little help designing a 4 day split. i at this moment doing full body workouts 3 days aweek, and want to split it. but i dont know how to go about this.so im 5ft 2 lol and weigh in at 145lbs. im a lightweight compared to some of you guys, some of my weight is stomach fat about 2 inches of it. which i am working on.
so my training is this. some of the exercises are probably named something else.
monday
Bench Press
Bent Arm Latereral
Stiff Arm Pullover
Strict Barbell Curl
Lying Tricep Curl
Bent Over Barbell Rowing
Bent Over Lateral
Side Lateral Raise
Forward Lateral Raise
Knee Wrist Curl
Flat Foot Squat
Calf Raise
Leg Raise
Wedensday
Bench Press
Seated Alternate Curl
Seated Dumbell Tricep Curl (also known i think as skull crushers)
Upright Rowing
Forward Raise Barbell
Reverse Wrist Curl
Wide Arm Rowing
Barbell Shrugs
Squat Raised
Hack Lift
One Legged Toe Raise
Side Bends
Crunches With Weight
Friday
Bench Press
Bent Arm Pull Over
Cheat Barbell Curl
Triceps Rear Extension
Standing Barbell Press
Cheat Lateral Raise
Clean To Shoulders
One Arm Rowing
Leg Raise With Weight
Reverse Curl
Front Shoulder Squat
i dont have a pulley or a crossover and none of the fancy machines. i prefer free weights. so any suggestions would be welcome and met with a thank. how do i make a 4 day split with what i have? i know i'm probably maybe over doing it, but if you can help take some away and add some if you feel like it. i just want to break it up somewhat. my main goal is to put on muscle and lose the stomach flab, and look leaner.
thank you for any help advice given.
so my training is this. some of the exercises are probably named something else.
monday
Bench Press
Bent Arm Latereral
Stiff Arm Pullover
Strict Barbell Curl
Lying Tricep Curl
Bent Over Barbell Rowing
Bent Over Lateral
Side Lateral Raise
Forward Lateral Raise
Knee Wrist Curl
Flat Foot Squat
Calf Raise
Leg Raise
Wedensday
Bench Press
Seated Alternate Curl
Seated Dumbell Tricep Curl (also known i think as skull crushers)
Upright Rowing
Forward Raise Barbell
Reverse Wrist Curl
Wide Arm Rowing
Barbell Shrugs
Squat Raised
Hack Lift
One Legged Toe Raise
Side Bends
Crunches With Weight
Friday
Bench Press
Bent Arm Pull Over
Cheat Barbell Curl
Triceps Rear Extension
Standing Barbell Press
Cheat Lateral Raise
Clean To Shoulders
One Arm Rowing
Leg Raise With Weight
Reverse Curl
Front Shoulder Squat
i dont have a pulley or a crossover and none of the fancy machines. i prefer free weights. so any suggestions would be welcome and met with a thank. how do i make a 4 day split with what i have? i know i'm probably maybe over doing it, but if you can help take some away and add some if you feel like it. i just want to break it up somewhat. my main goal is to put on muscle and lose the stomach flab, and look leaner.
thank you for any help advice given.