4 day split.....need ideas.

[Turbo3000]

Looking to really increase chest size.

[BamBam179]

U looking for just the split or routines?

[Turbo3000]

U looking for just the split or routines?

Both would be extremely beneficial.

[GrowthMan]

whatup turbs...

4 day split as in 4 on 1 off? then repeat? hows the cycle going bro?

[GrowthMan]

If you are prioritizing your chest, it should be first in your split. Always want to go hard and heavy. Thats what builds thick dense pecs.

[Bouncer]

Day 1 - Chest and Triceps

Day 2 - Back and Biceps

Day 3 - Legs

Day 4 - Delts and Traps

Rest in between the days however your schedule dictates.

For chest incline hammer strength presses followed by machine flys. go as heavy as you can while still keeping great form. 4 sets of 10-12 each. thats it for chest. do that for a month and we switch it up after that.

[BEAST]

You want bigger chest? get some hormona. :D

[Bouncer]

You want bigger chest? get some hormona. :D

You are such a great trainer. Worthless. Fucken help the guy

[BEAST]

You are such a great trainer. Worthless. Fucken help the guy

You like it or not it's the fact brah. Guy is 6'1" weighs about 155. I don't give fuck what kind of split you put him on gains will be barely noticeable. It's like having a half glass of water and wondering why it doesn't look full. You will not have a full glass until you put more water in it. Same goes for the human body. It will not get any bigger until you put on some mass.

Now go eat shit.

[GrowthMan]

Day 1 - Chest and Triceps

Day 2 - Back and Biceps

Day 3 - Legs

Day 4 - Delts and Traps

Rest in between the days however your schedule dictates.

For chest incline hammer strength presses followed by machine flys. go as heavy as you can while still keeping great form. 4 sets of 10-12 each. thats it for chest. do that for a month and we switch it up after that.

Agree with everything except I'd switch day 3 and day 4 then rest on day 5 and repeat.

Also I'd do one more exercise for a total of 12 sets for chest.

[Bouncer]

You like it or not it's the fact brah. Guy is 6'1" weighs about 155. I don't give fuck what kind of split you put him on gains will be barely noticeable. It's like having a half glass of water and wondering why it doesn't look full. You will not have a full glass until you put more water in it. Same goes for the human body. It will not get any bigger until you put on some mass.

Now go eat shit.

yea diet has nothing to do with it. training is pointless. just drugs. stfu dumbass.

[BEAST]

yea diet has nothing to do with it. training is pointless. just drugs. stfu dumbass.

You stfu stupid. He didn't ask for diet he asked for a split/routine. :slap:

[Bouncer]

You stfu stupid. He didn't ask for diet he asked for a split/routine. :slap:

And he didn't ask for hormona either, act like a trainer or go back to gen chat rado

[BEAST]

And he didn't ask for hormona either, act like a trainer or go back to gen chat rado

Read post #1 and #9. :slap:

[Turbo3000]

Thanks for all the help.

I 6'1 and 182lbs. My chest has always.....sucked. I have never been good at bench press, I have worked on different form and listened to different people, yet I never get strong at bench and I need to just give it up and move on.

I will start this new program next week. I will follow your suggestions for chest B.