Monday
Bench Press – 4 x (8, 6, 4 , 2)
ATG Squats – 4 x (8, 6, 4, 2)
DB Press – 3 x (8, 8, 6)
Straight Leg Deadlifts – 3 x 10
BB Curls – 3 x 8
Pushdowns – 3 x 15

Wednesday
Power Cleans – 4 x (6, 4, 4, 2)
Deadlifts – 4 x (6, 4, 4, 2)
Military Press – 3 x (8, 8, 6)
Shrugs – 3 x (8, 8, 6)
Lat Pull Downs – 3 x (8, 8, 6)
Lateral Raises – 3 x (8, 8, 6)

Friday
Bench Press – 2 x 15-20
ATG Squats – 2 x 15-20
Incline Dumbbell Press – 3 x (8, 8, 6)
Lunges – 3 x 10
Dumbbell Curls – 3 x 8
Dips – 3 x Faliure

Comments : I am use to full body splits and it is what I like. I found this one on bodybuilding.com in their routine search. Now I want to replace Lunges, and Straight Leg Deadlifts. Maybe add some kind of rowing activity, pullups, and abs. I just don’t know what to switch. A 4-day split could work for me to. My goal is strength / mass.

Filed under: Fitness

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