4 on 3 off

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posted by BIG BAD

sup bro's i'v jus started a new shift at work so my training days are all in a row now mon , tue , wed & thur has any one got ideas of how to run this routine so i dont train body parts to close that i shouldn't my thorts were
MON chest bis
TUE back hams
WED shoulders tris
THURS quads calfs
Any help wud b great :thumbs:

posted by serious newbie

I run my 4 day rotation:

day 1 chest/tri Back/Bi
day 2 cleans and olympic lifts, shoulders/traps/lower back
day 3 ab's and core
day 4 legs quads/hams/calf/glutes

I think everyone has something a little different. My schedule is based around the big lifts ie Bench/rows 1, cleans/presses 2, abs 3, squat 4. I am not a body builder though so some of the others will be giving input soon depending on your goals.

posted by Aaar0n

My schedual looks like this...

chest and tricepts
backand Bi's
shoulders and Abs
Legs, and i'll do another body part which im lagging on.
good luck with your routine.

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