1. Have you installed the new JSF Mobile app? Check out all the details here.
    Dismiss Notice
  2. One account & one avatar for all of JSF. Unified login and profile. Forum alerts on the main site, and more. Check out the details here: Forum & main site unified account feature is live!
    Dismiss Notice

4 day split hitting chest twice per week?

Discussion in 'Weight Training/Bulking' started by theymademedoit, Aug 6, 2012.

  1. theymademedoit

    Joined:
    Aug 30, 2011
    Messages:
    10
    Likes Received:
    0
    [FONT=&quot]Hi, [/FONT]
    [FONT=&quot]I am trying to come up with a new 4 day workout which hits my chest twice a week.[/FONT]
    [FONT=&quot]My chest seems to be developing at a slower rate than that rest.[/FONT]
    [FONT=&quot]I am cutting at present and trying to get from 234lbs 20% BF (or thereabouts) down to 200lbs.[/FONT]
    [FONT=&quot]Does this sound ok?[/FONT]
    [FONT=&quot] [/FONT]
    [FONT=&quot]Day 1-Chest & Tri's (heavy chest 5-8 reps)
    Day 2-Back & bi's
    Day 3-rest or cardio
    Day 4-Legs
    Day 5-LIGHT CHEST & shoulders (8-12 lighter weight)[/FONT]
    [FONT=&quot]Day 6-off
    Day 7-off
    REPEAT[/FONT][FONT=&quot] [/FONT][FONT=&quot][/FONT]
    [FONT=&quot] [/FONT]
    [FONT=&quot]Day 1 [/FONT]
    [FONT=&quot]Chest [/FONT]
    [FONT=&quot]Flat dumbbell press 4 x 5-8 reps[/FONT]
    [FONT=&quot]Incline dumbbell press 4 x 5-8 reps[/FONT]
    [FONT=&quot]Incline fly’s – 4 x 8-10 reps[/FONT]
    [FONT=&quot]Cable crossovers - 4 x 8-10[/FONT]
    [FONT=&quot] [/FONT]
    [FONT=&quot]Tri’s[/FONT]
    [FONT=&quot]Tricep press downs – 4 x 10 -12 reps[/FONT]
    [FONT=&quot]Tricep overhead rope extension – 4 x 10 -12 reps[/FONT]
    [FONT=&quot] [/FONT]
    [FONT=&quot]Day 2[/FONT]
    [FONT=&quot]Back[/FONT]
    [FONT=&quot]Wide grip lat pull downs – 4 x 8-10 reps[/FONT]
    [FONT=&quot]Close grip lat pull downs - 4 x 8-10 reps[/FONT]
    [FONT=&quot]One arm dumbbell rows – 4 x 6-8 reps[/FONT]
    [FONT=&quot]straight-arm pulldowns – 4 x 8-10 reps[/FONT]
    [FONT=&quot] [/FONT]
    [FONT=&quot]Bi’s[/FONT]
    [FONT=&quot]Hammer curls – 3 x 8-10 reps[/FONT]
    [FONT=&quot]Seated incline curls – 3 x 8-10 reps[/FONT]
    [FONT=&quot]Preacher curls - 2 x 20 reps[/FONT]
    [FONT=&quot] [/FONT]
    [FONT=&quot]Day 3[/FONT]
    [FONT=&quot]Rest or cardio [/FONT]
    [FONT=&quot] [/FONT]
    [FONT=&quot]Day 4 [/FONT]
    [FONT=&quot]Legs[/FONT]
    [FONT=&quot]Squats or leg press – 4 x 6-8 reps[/FONT]
    [FONT=&quot]Leg extensions – 4 x 8-10 reps[/FONT]
    [FONT=&quot]Hamstring curls - 4 x 8-10 reps[/FONT]
    [FONT=&quot]Seated calf raises - 4 x 8-10 reps[/FONT]
    [FONT=&quot] [/FONT]
    [FONT=&quot]Day 5[/FONT]
    [FONT=&quot]Shoulders[/FONT]
    [FONT=&quot]Shoulder press – 4 x 6-8 reps[/FONT]
    [FONT=&quot]Side lateral raises – 4 x 10-12[/FONT]
    [FONT=&quot]Front lateral raises - 4 x 10-12[/FONT]
    [FONT=&quot]Shrugs/upright rows – 4 x 10-12[/FONT]
    [FONT=&quot] [/FONT]
    [FONT=&quot]Light Chest[/FONT]
    [FONT=&quot]Incline machine press – 4 x 8-12[/FONT]
    [FONT=&quot]Pec deck 4 x 8-12[/FONT]
    [FONT=&quot]Cable crossovers – 4 x 8-12[/FONT]
    [FONT=&quot] [/FONT]
    [FONT=&quot]Day 6[/FONT]
    [FONT=&quot]Rest[/FONT]
    [FONT=&quot] [/FONT]
    [FONT=&quot]Day 7[/FONT]
    [FONT=&quot]Rest[/FONT]
    [FONT=&quot] [/FONT]
    [FONT=&quot]Cheers, [/FONT]
    [FONT=&quot]Al[/FONT]
     
  2. Cyclingmedic

    Cyclingmedic Member

    Joined:
    Jan 29, 2013
    Messages:
    22
    Likes Received:
    0
    Looks good to me, I am going to give this a try as well.
     

Share This Page