New 4 Day Split

Bigger Stronger Leaner Competitive Bodybuilding
1

hey, this is my new workout plan, what do u think??? critise please

Monday: Chest/Tri’s 3 sets per exercise

Dumbell Bench Press 4-6 reps
Incline Barbell Press 6-10
Decline Flyes 10-15

Overhead Tricep Extensions +(superset)
Pressdowns(V-bar) 6-12 reps

Tuesday Back/Bi’s

Lat Pulldown 6-12
Barbell Rows 6-12
Deadlift 4-6

E-Z Curls 6-12
Dumbell Preacher Curls(one arm at a time) 6-12
Hammer Curls 6-12

Thursday Shoulders/Legs

Military Press 4-6
Side laterals 8-12
Rear Delt Laterals 8-12

Squats 6-20 (20,10,6)
Stiff Leg Deadlift 8-12
Calf Raise 12+

Friday Arms
C.G Bench Press +(superset) 4-8
Straight barbell Curls 4-8

Alternating Dumbell Curls 8+(per arm) +
Skull Crushers 8-12

Cable Curls 8-15 +
Rope Pressdowns 8-15

2

Post your diet, as well as goals and how you plan of adjusting the program over time, such as deloads or periods of overreaching. Also, for the love of god, perform as at least one single leg movement on leg half-day.

3

[quote]Doug Adams wrote:
Post your diet, as well as goals and how you plan of adjusting the program over time, such as deloads or periods of overreaching. Also, for the love of god, perform as at least one single leg movement on leg half-day. [/quote]

ok, maybe single leg press?, my diet contains about 2500 calories, with 45% carbs, 35% protein, and 20% fat

4

[quote]S.T.P wrote:

ok, maybe single leg press?, my diet contains about 2500 calories, with 45% carbs, 35% protein, and 20% fat [/quote]

No, more like lunges and step ups.